December 27, 2012 Sam Mugavero

12/31/2012 – Another one bites the dust!

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

Test! Let’s see where you are, so we can work toward setting new fitness and health goals for 2013!

“The Smugs Fitness Test”

Complete the following events (in order) and have someone count your reps to ensure accuracy and full range of motion. You goal is to score as high as possible in each test and then add the results of all 3 tests together to get your Smugs Fitness Test Total.

Event #1: One Mile Run Time Trial – Go all out and get it done as quickly as possible. Your score is dependent on your time and is awarded as follows:

4:00- 4:29 (200 points)

4:30-4:59 (175 points)

5:00-5:29 (150 points)

5:30-5:59 (135 points)

6:00-6:19 (125 points)

6:20-6:39 (115 points)

6:40-6:59 (105 points)

7:00-7:19 (95 points)

7:20-7:39 (90 points)

7:40-7:59 (85 points)

8:00-8:19 (80 points)

8:20-8:39 (75 points)

8:40-8:59 (70 points)

9:00-9:19 (65 points)

9:20-9:39 (60 points)

9:40-9:59 (55 points)

10:00-10:19 (50 points)

10:20-10:39 (47 points)

10:40-10:59 (44 points)

11:00-11:19 (41 points)

11:20-11:39 (38 points)

11:40-11:59 (35 points)

12:00-12:19 (32 points)

12:20+ (30 points)

 

Example Event #1: Running a 7:25 mile scores 90 points.

***Rest 5 minutes***

Event #2: Five Minute Kettlebell Swing Test – Accumulate as many American style Kettlebell Swings  as possible in 5 minutes. Resting during the 5 minutes is permitted, but remember, you are going for MAX reps, so minimize your rest. Your score is the # of reps you completed + [1.25x kettlebell weight in pounds].

Example Event #2: 80 swings using a #35 KB scores 123.75 points.

***Rest 3 Minutes***

Event #3: Three Minute Burpee Test – Accumulate as many Burpeesas possible in 3 minutes. Your score is # of Burpees + 0.5x your age (in years).

Example Event #3: 42 burpees completed by a 40 year old person scores 62 points.

SMUGS FITNESS TOTAL score: 275.75 points

Post your score in each event and your SMUGS FITNESS TOTAL score to comments. Also, tell us what weight you used for the Kettlebell Swings. Make sure you record each event and your total score to save for future reference.