| Exercise | Series/Repetitions | Execution | Notes |
|---|---|---|---|
| High Intensity Run | 1x2Km | Run on athletic track or clay or varied terrain that is substantially flat. | Min: 7'40'', Max: 11'00'' |
| Hanging Knee Raise | 1x40 1' Time |
Hold the bar, with a wide stride (slightly wider than shoulder width), with the back of the hand toward the face, while remaining suspended from the ground with arms fully extended.
In order to deem the lift valid: - lift the legs bent at 90° taking care to pass with the knees over the transverse plane passing through the iliac crests; - extend the legs again, returning to the starting position. Swings of the body that would facilitate the performance of the task are prohibited. Once the bar has been grasped, the test is considered to have begun; therefore, interrupting the grip will result in the exercise being interrupted. |
Min: 15, Max: 40 |
| Push Up | 1x37 2' Time |
The only contact allowed with the ground is with hands and feet.
Arms outstretched with hands resting on the ground, shoulder-width apart, feet together or shoulder-width apart with toes resting on the ground. The body is raised and stretched. In order to deem the bend valid: - start with arms fully extended; - come to bring shoulders below the level of the elbows (without touching the ground with the chest); - fully extend the arms again. The bending count will occur each time the body returns to the position with arms extended. The bend is not considered valid if during the entire movement the body does not remain extended/bends at the pelvis at all times. Placing any part of the body other than the hands and toes (e.g., knees, etc.) on the ground while performing the test will result in the exercise being stopped. |
Min: 12, Max: 37 |
| Pull Up | 1x12 2' Time |
Grasp the bar, with a wide stride (slightly wider than shoulder width), with the back of the hand toward the face, remaining suspended from the ground with arms fully extended.
In order to hold the pull valid: - lift one's body up until it crosses the bar with the chin; - return to the starting position with arms fully extended. The pull count will occur each time the chin passes the bar. Once the bar is grasped, the test is considered to have begun, therefore, interrupting the grip will result in the exercise being stopped. |
Min: 2, Max: 12 |