A few months ago a few obstafitters mentioned that they were looking for a means of measuring progress in fitness during our bootcamps. We have been racking our brains thinking of a good solution and decided
why not create a repeatable fitness test.
The fitness test would be something that the whole group could do at once which could be repeated on a 6 weekly basis.
We wanted to make sure it was achievable for those at different fitness levels so we made sure we kept it simple, remembering the acronym ‘KISS (Keep it Simple Stupid)’.
The main aim of the test is for individuals to measure progress on an individual basis. There will be a competitive element of course, we will have a top 3/5 leaderboard for the timed events (the pitch run and the monkey bar hang), everyone loves a leaderboard right 🙂
Most importantly we will not be publishing a big long list of everyone’s results, that’s not what this is about. We don’t want our bootcampers to feel intimidated by the results of others, we want to motivate individuals to better themselves.
The test itself is a list of 10 exercises using AMRAP (As Many Reps as Possible) and Timed intervals.
The exercises are mostly bodyweight exercises plus bootcamp and OCR focused exercises such as monkey bar hangs and tyre push crawls. Here it is in the flesh!:
You can click on some of the exercises below to see a video example
Complete as many reps of the following exercises in 1 min (1 minute for each exercise):
- Close Pressups(on knees or full)
- Burpees (chest touches ground)
- Lateral Cone Jumps
- Regular Pressups
- 10 Metre Shuttle Tyre Push (count no of 10 metre shuttles)
- 10 Metre Shuttle Two Footed Jumps (count no of 10 metre shuttles)
- Inverted Pullups
- Hang For as long as you can!
- Pitch Run Timed
The Obstafit 4 elements
We believe there are 4 elements which are key to mastering Obstacle Races. These four elements always play a key part in our planning process for our weekly bootcamps, the fitness
test was no different. We made sure that we picked exercises that would focus on all four elements:
Overcoming obstacles such as high walls, rope climbs and monkey bars requires good both lower and upper body strength and power to launch the body up/over. The fitness test includes exercises such as pressups/pullups to monitor strength
A typical obstacle race will force a runner to constantly change body position with speed in order to travel from one obstacle to another. Exercises like lateral cone jump, bunny hops and tyre agility runs all help to improve agility
Both cardiovascular and muscular Endurance is a must for longer distance obstacle races where the body is put under constant demand for durations of one hour plus. Our fitness test monitors endurance via exercises such as the hang challenge and the tyre push
Although often overlooked good technique can massively improve efficiency and speed when overcoming obstacles. We insist on and teach good form/technique when performing all exercises and when overcoming obstacles.
Any self respecting fitness test needs a leaderboard right! See below the current top 3 (as of published date) for the hang challenge and pitch run:
- Lisa Partridge 3:04
- Paul Phillips 3:01
- Lauren Leach 2:48
Pitch Run – MEN
- Anthony Byford Brooks + Jamie Jones 01:06
- Martin Scott 01:09
- Steve Gunningham 01:10
Pitch Run – WOMEN
- Lauren Leach 01:14
- Louise O’Brien Barker 01:15
- Kate Sullivan 01:16
Well done everyone, next fitness test in 6 weeks team. Lets get training!