Mando Pride Fitness Challenge
- Thread starter kalika
- Start date
Commander720
Hunter
Okay when I was in high school for my Sophomore year I had to take a PFT but they did not require us to pass it to go to Basic Leadership Training. But in order to go to Leadership Academy which was a summer program we had to pass the PFT. I did not go fortunately but during my Senior Year in NJROTC I decided to take the PFT and see how physically fit I am...LOL! I passed the test with a Highly Successful rate which qualified me for the PFT ribbon. I was extremely happy and thought "Hey I am a Mando". When I took a look at the scores I achieved this what I had.
1. 33 Push Ups in the 1 minute time limit
2. 75 Sit Ups in the 1 minute time limit
3. 1.5 mile run in I think 10 minutes; not sure.
4. Abdominal Circumfrence of < 45 inches (not sure what that is LOL!)
But yeah I kicked @$$ at it and just wanted to show you all how physically fit I am now. LOL!
1. 33 Push Ups in the 1 minute time limit
2. 75 Sit Ups in the 1 minute time limit
3. 1.5 mile run in I think 10 minutes; not sure.
4. Abdominal Circumfrence of < 45 inches (not sure what that is LOL!)
But yeah I kicked @$$ at it and just wanted to show you all how physically fit I am now. LOL!
Darth Vevut
New Hunter
I might give this a go as I am rather unfit and will be playing hockey again next year.
gymbeau2000
Active Hunter
Sunday=
Seattle Jingle Bell 5k run/walk. conducted IN armor!
Yeah, that me!
Seattle Jingle Bell 5k run/walk. conducted IN armor!
Yeah, that me!
Last edited by a moderator:
gymbeau2000
Active Hunter
Monday =
One Hand Fran:
Left hand thruster with dumbell @ 35 lbs. followed by right hand
15 reps each
One handed pull-ups (I did jumping pull-ups), left then right hand
15 reps each
Followed by 12, then 9 reps of all that above.
My time = 10:47 Girlfriend's (@ 30 lbs. dumbbell) = 13:46
Part 2 of our workout:
Row 500m, run 100m with a person your size pulling on you with a large band adding resistance
Row 400m, repeat the run
Row 300m, repeat the run
Row 200m, repeat the run
Row 100m, repeat the run
Tuesday = Rest day.
One Hand Fran:
Left hand thruster with dumbell @ 35 lbs. followed by right hand
15 reps each
One handed pull-ups (I did jumping pull-ups), left then right hand
15 reps each
Followed by 12, then 9 reps of all that above.
My time = 10:47 Girlfriend's (@ 30 lbs. dumbbell) = 13:46
Part 2 of our workout:
Row 500m, run 100m with a person your size pulling on you with a large band adding resistance
Row 400m, repeat the run
Row 300m, repeat the run
Row 200m, repeat the run
Row 100m, repeat the run
Tuesday = Rest day.
gymbeau2000
Active Hunter
Thursday =
I used this as a make up day. I did what we had done on Tuesday.
3 rounds for time:
800m run
21 power cleans @100lbs.
My time = 22:58
I used this as a make up day. I did what we had done on Tuesday.
3 rounds for time:
800m run
21 power cleans @100lbs.
My time = 22:58
gymbeau2000
Active Hunter
Friday =
12 Days of Christmas WOD:
1 Sprint 100m
2 bear crawls (50m down and back), sprint 100m
3 handstand push-ups (body is vertical), 2 bear crawls, sprint 100m
4 clean & jerks, 3 handstand p/u, 2 crawls, sprint
5 Dip down push-ups (body arches up, you scoop down as your lowering) repeat all above
6 knees to elbows (hanging, pull your knees to elbows), repeat all above
7 kettlebell swings @ 35lbs., repeat all above
8 leg raises hanging from the pull-up bars, repeat all above
9 ring dips (dips from hanging rings), repeat all above
10 squat thrusts (in push-up position, pull feet in, then kick em back out), repeat all above
11 pull-ups, repeat all above
12 pistols (hard to describe...you lay on your back, then set up & stand up using only one leg), repeat all above
All that for time
Mine = 1:11:28
Girlfriend's = 1:10:36
Don't forget everyone to keep working out during the holidays!!
12 Days of Christmas WOD:
1 Sprint 100m
2 bear crawls (50m down and back), sprint 100m
3 handstand push-ups (body is vertical), 2 bear crawls, sprint 100m
4 clean & jerks, 3 handstand p/u, 2 crawls, sprint
5 Dip down push-ups (body arches up, you scoop down as your lowering) repeat all above
6 knees to elbows (hanging, pull your knees to elbows), repeat all above
7 kettlebell swings @ 35lbs., repeat all above
8 leg raises hanging from the pull-up bars, repeat all above
9 ring dips (dips from hanging rings), repeat all above
10 squat thrusts (in push-up position, pull feet in, then kick em back out), repeat all above
11 pull-ups, repeat all above
12 pistols (hard to describe...you lay on your back, then set up & stand up using only one leg), repeat all above
All that for time
Mine = 1:11:28
Girlfriend's = 1:10:36
Don't forget everyone to keep working out during the holidays!!
vinniefree777
New Hunter
Well, first off, let me say thank you for serving and defending my freedom, ner vod. My dad was USAF, retired Master Sergeant out of Minot, N.D. And now to the big stuff. I need training. Big time! I'm so outta shape. If you could give me some routines, I'd like to be a part of the program. I got some tips in martial arts about starting at a walk for a few miles, then fast walk for the other few, then a full sprint for the rest of it. Then, when it comes to lifting, you would do a set, then add 5, and so on for 3 total sets. Tell me what you think.
gymbeau2000
Active Hunter
Wednesday WOD (Workout Of the Day):
As many rounds as possible in 20 minutes
500m row
25 Turkish get-ups @ 60lbs males/ 40lbs females (hold a kettlebell above you with one hand while laying flat. Keep it in the air & arm locked out stiff and above you head at all times. Bend one knee, roll onto one side. Using your other hand, bring yourself to a one knee down kneeling position. Now stand up. Once standing, do all that in reverse. That's 1 Turkish get-up.)
I managed 2 complete rounds, 3rd round rowed, but only 7 reps into the get-ups.
Dralshy'a got 3 complete rounds & completed the rowing for round 4.
As many rounds as possible in 20 minutes
500m row
25 Turkish get-ups @ 60lbs males/ 40lbs females (hold a kettlebell above you with one hand while laying flat. Keep it in the air & arm locked out stiff and above you head at all times. Bend one knee, roll onto one side. Using your other hand, bring yourself to a one knee down kneeling position. Now stand up. Once standing, do all that in reverse. That's 1 Turkish get-up.)
I managed 2 complete rounds, 3rd round rowed, but only 7 reps into the get-ups.
Dralshy'a got 3 complete rounds & completed the rowing for round 4.
gymbeau2000
Active Hunter
Sunday = Filthy Fifty
50 Box Jumps 20″ (jump onto a box {in our case, a huge tire}, then jump up and off backwards)
50 Jumping Pull-ups (jump while pulling yourself up)
50 Kettlebell Swings @ 36lbs. (hold it with both hands between your legs then swing it up to above the head level)
50 Lunges (being sure to make big steps)
50 Knees to Elbows (hanging from the pull-up bar)
50 Push Presses @ 45lbs. (get a barbell and lift it straight up above your head)
50 Back Extensions (grab the kettlebell and let it rest on the crook of your neck, then just bend forward till your torso is flat)
50 Wall Ball Shots (throw a medicine ball against the wall, hit the 12' mark, catch it and go into a squat with it) @ 20lbs.
50 Burpees (from standing, drop into a push-up, once complete, string back up and jump 6 inches in the air while clapping)
50 Double Unders (jumping rope, except you make it go around & under twice per jump)
Our head trainer had us do 25 of everything instead of the prescribed 50 since we had not trained since before xmas.
My time = 14:33
Dralshy'a = 21:08 (HOWEVER, she did 50 of everything, cause shes hardcore like that)
50 Box Jumps 20″ (jump onto a box {in our case, a huge tire}, then jump up and off backwards)
50 Jumping Pull-ups (jump while pulling yourself up)
50 Kettlebell Swings @ 36lbs. (hold it with both hands between your legs then swing it up to above the head level)
50 Lunges (being sure to make big steps)
50 Knees to Elbows (hanging from the pull-up bar)
50 Push Presses @ 45lbs. (get a barbell and lift it straight up above your head)
50 Back Extensions (grab the kettlebell and let it rest on the crook of your neck, then just bend forward till your torso is flat)
50 Wall Ball Shots (throw a medicine ball against the wall, hit the 12' mark, catch it and go into a squat with it) @ 20lbs.
50 Burpees (from standing, drop into a push-up, once complete, string back up and jump 6 inches in the air while clapping)
50 Double Unders (jumping rope, except you make it go around & under twice per jump)
Our head trainer had us do 25 of everything instead of the prescribed 50 since we had not trained since before xmas.
My time = 14:33
Dralshy'a = 21:08 (HOWEVER, she did 50 of everything, cause shes hardcore like that)
As I understand it (Gymbeau help me out here) it is best to start out with higher reps and reduce the number as you go. However, when running what I do (to build up speed and endurance) is start with a light jog, on a quarter mile track I sprint the straight ways and jog or walk the corners. It helps out a lot. However, at least once a week I will run an extra 1.5 mile just to check my times and to make sure the endurance is building. As for lifting... I don't, unfortunately... because I haven't had access to machines for a while, altho I do now and should start again I guess. However, with the pushups it helped a lot for me when I was watching TV at night, during the commercials I did pushups, sets of 15 every commercial break. By the time my PFT rolled around I was doing 65 in a minute.
GYMBEAU is the guy to ask about good routines tho, he (and his cyar'ika) work out religiously and she's a crossfit instructor.
gymbeau2000
Active Hunter
Yes, Kal, you have it basically right. Just the key is to find out your limits, but do not overdo it at first. Find what you can do, then develop your plan. For instance, if you have never bench pressed (which honestly is a ****** exercise...), try just the bar. Then increase slowly until you are no longer doing it comfortably. You DO NOT want to be anywhere near the point that you cannot get the bar back up, even if you have a spotter *hint*. If you cannot lift it, your not doing any work. So lets say you get to about 150 lbs and you really got to grunt and force to get it up. Back it down to about 130. Test that weight out & your done for that day. The next day you do that type of lifting, just do sets of that weight. I suggest knock out 5-6 sets of your new baseline, which for this example is 130. Do that for the next 3 or 4 times you do that lift. Now when you set down to do that lift on it's 5th time/day, you are going to notice it's alot easier. Now you have the option of increasing number of reps, number of sets, or a slight increase in weight. Keep in mind there is no wrong answer! Any of those options will increase your strength & endurance.
We do 1 rep maxes all the time, but they are just a marking point & don't do anything for you overall. So your spread of power & endurance is what's most important.
I highly suggest that you get creative if your going to lift weights. Form is very important, but so is unorthodox movements. Whereas a barbell curl will isolate your bicep and work it, movements like deadlifts end up being more beneficial since they work multiple muscle sets. When in doubt, look on youtube for lift examples and check out alternate workouts such as crossfit & *gag* (j/k) P90x.
Lastly, do not forget to work your core & cardio. Abs & core can be worked every day. There does not need to be a rest day from core. Same for cardio. Just mix up your cardio types. Run one day, bike another, hike a hill the next & even row. Cardio is perhaps more important than any lifting you will ever do.
We do 1 rep maxes all the time, but they are just a marking point & don't do anything for you overall. So your spread of power & endurance is what's most important.
I highly suggest that you get creative if your going to lift weights. Form is very important, but so is unorthodox movements. Whereas a barbell curl will isolate your bicep and work it, movements like deadlifts end up being more beneficial since they work multiple muscle sets. When in doubt, look on youtube for lift examples and check out alternate workouts such as crossfit & *gag* (j/k) P90x.
Lastly, do not forget to work your core & cardio. Abs & core can be worked every day. There does not need to be a rest day from core. Same for cardio. Just mix up your cardio types. Run one day, bike another, hike a hill the next & even row. Cardio is perhaps more important than any lifting you will ever do.
gymbeau2000
Active Hunter
Monday =
Pyramid hand stand push-ups & pull-ups. Scaled as needed. I had to do piked push-ups (severe inclined push-ups from a large tire) & jumping pull-ups. Dralshy'a did handstand pushups (you always do them next to a wall) & jumping pull-ups.
Reps:
21, 18, 15, 12, 9, 6, 3
My time = 11:04
Dralshy'a = 31:28
Pyramid hand stand push-ups & pull-ups. Scaled as needed. I had to do piked push-ups (severe inclined push-ups from a large tire) & jumping pull-ups. Dralshy'a did handstand pushups (you always do them next to a wall) & jumping pull-ups.
Reps:
21, 18, 15, 12, 9, 6, 3
My time = 11:04
Dralshy'a = 31:28
