THE FITNESS COMBINE:
Test Your Fitness: The Fitness Combine is a week-long event consisting of 20 strength and conditioning parameters designed to gauge one's overall fitness level. The goal is to work toward and accomplish as many of the standards as possible. Once a standard is met, it should then be used as a benchmark for further development. For example: Jenny executes 134 kettlebell swings @ 35# in the allotted 10 minutes. She met the 35# Standard! 134 is her new threshold; therefore, her new goal should be to surpass this number.
You are not expected to have mastered every exercise; in fact, each exercise is a work-in-progress. For everybody. Progress can always be made; that's how we improve our fitness! Many people will fall short on many of standards listed. And that's ok. Look at it as a challenge. Make it your goal to accomplish as much of The Fitness Combine as possible. Once you've conquered one goal, both move on to another standard, while also trying to beat your PR at the standard you’ve set.
Another example: John has been working on the 100 (alternating sides, and switching hands at the bottom!) dumbbell power snatches for months. His strength is improving, but he's not quite able to perform the 70# standard. Instead of giving his body more than it can handle, he executes the workout with a 50# dumbbell. Once John feels capable, and his strength and conditioning has sufficiently improved, he should move up in weight (to 60#, perhaps), and work toward efficiently hitting the 100-rep parameter. John will continue to progressively attack the workout until he can finish the workout with a 70# dumbbell.
We at Farmer Gym realize there are many exercises that can be executed, and that there is a limitless combination in which they can be performed. But The Fitness Combine is our own, and we selected the exercises based on experience: they have worked amazingly well for clients, and they have provided consistent results for years. The 20 standards hit the entire body and challenge all of the body's energy systems. To perform The Fitness Combine is to challenge and measure strength, power, stamina, and overall conditioning. We believe and have seen that training for The Fitness Combine has built stronger, harder, better performing bodies. We hope you find the same outcome.
#dowork and #growstrong!
PARAMETERS AND SCHEDULE:
Day 1:
1. Max Squat
(5-Minute Rest)
2. Max Hang Clean
(5-Minute Rest)
3. 2-Minute Toes-to-Bar AMRAP
*Scale: Sit-up
(5-Minute Rest)
4. 100 (50 per) Alternating Dumbbell Power Snatches
Male Standard: 70#
Female Standard: 35#
(5-Minute Rest)
5. 50 Box Jumpovers
Male Standard: 24”
Female Standard: 20”
*Scale: Stepover
Day 2:
6. Max Bench Press
(5-Minute Rest)
7. 30-Second Row For Distance
(5-Minute Rest)
8. 2,000-Row For Time
(5-Minute Rest)
9. 100 Burpees For Time
(5-Minute Rest)
10. 10-Minute Step-up AMRAP
Male Standard: 24”
Female Standard: 20”
Day 3:
Rest Day
Day 4:
11. Max Deadlift
(5-Minute Rest)
12. Squat AMRAP
Male Standard: Weight of body (For Example: John weighs 200#; John performs a 200# Squat)
Female Standard: .75x Weight of body (For Example: Jane weighs 140#; Jane performs a 105# Squat)
(5-Minute Rest)
13. 2-Minute Strict Pull-up AMRAP
*Scale: Inverted Row
(5-Minute Rest)
14: 2-Minute Double Under AMRAP
*Scale: Single Under
Day 5:
15. Max Overhead Press
(5-Minute Rest)
16. Bench Press AMRAP
Male Standard: Weight of body (For Example: John weighs 200#; John performs a 200# Bench Press AMRAP)
Female Standard: .5x Weight of body (For Example: Jane weighs 140#; John performs a 70# Bench Press AMRAP)
(5-Minute Rest)
17. 800-Meter Run For Time
Day 6:
18. 2-Minute Thruster AMRAP
Male Standard: 95#
Female Standard: 65#
(5-Minute Rest)
19. 10-Minute Kettlebell Swing AMRAP
Male Standard: 53#
Female Standard: 35#
(5-Minute Rest)
20. 1-Mile Dumbbell Hike For Time
Male Standard: 50#
Female Standard: 30#
Day 7:
Rest Day