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IRONGLOVES FITNESS TEST
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Refer to the charts for your age group.
Numbers (age ~vs~ reps) are based on national fitness standards.
Example: If you are a 24 year old male you need to get the following
totals in order to score 100%: 59 Pushups, 58 Setups, 19 Pullups,
62 Squats, 39 Shuttle Runs.
The test is 12 minutes long, with four 90 second rests in between.
Each exercise you are to get as many as possible within 1 minute,
with exception of Shuttle Runs, it is a 2 minute drill.
SEE BELOW THE CHARTS FOR EXERCISE
RULES ALONG WITH PHOTO DEMOS
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All exercises are to be completed in order:
#1 Pushups - #2 Situps - #3 Pullups - #4 Squats - #5 Shuttle Runs
There is a 90 second rest in between each exercise.
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EXERCISE RULES Description of how to execute each exercise. No cheating!
PUSHUPS: Do as many as possible in 1 minute.
 Start in up position with locked out elbows, and with straight back.
Hands flat on floor, slightly wider than shoulder width. Knuckle pushups are acceptable.
You are to go down all the way, triceps are parallel to the floor.
Arms are to be locked out in up position.
Women: Use a 6” bar or whatever apparatus. Make sure your chest touches the bar.
Stop test if you break form in any way. IE: If a knee touches the floor, elbows aren’t locked
out, or if back is not kept flat.
Take 90 second rest, then continue on with SITUPS.
SITUPS: Do as many as possible in 1 minute. Have a partner hold your feet down.
Start in seated up position with fingers interlocked over the knees.
As you descend, feet must be kept flat on floor. If no partner, use a medicine ball or weight.
At bottom, hands are to go over head, touching hands on floor.
Every time you come up, hands are to go over the knees.
Take 90 second rest, then continue on with PULLUPS.
PULLUPS: Do as many as possible in 1 minute.
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FEMALES ARE
ALLOWED TO DO
LATERAL PULLUPS
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COME UP TO
WHERE ELBOWS
ARE PARALLEL
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Use over hand grip. Hands slightly wider than shoulder width.
Start in hanging position. Arms fully extended.
Chin must come up and touch the bar, not necessary for chin to go past bar.
Every time you come down, arms must be fully extended, no bent elbows.
In between, you are allowed to let grip go, and start off from the floor (as needed).
Take 90 second rest, then continue on with SQUATS.
SQUATS: Do as many as possible in 1 minute.
Feet width; no less than shoulder width. You are allowed to use a wider stance if needed.
Use a stick or okay to place hands behind your hand with locked fingers.
Reason for stick or locked fingers; you cannot use your arms for momentum.
You MUST squat to parallel. If you have difficulty judging stopping point, then use a bench
or a box to gauge. In the example, a 15” Body Wedge is used. No bouncing off bottom.
Keep chest up and back straight.
Take 90 second rest, then continue on with SHUTTLE RUNS.
SHUTTLE RUNS: Do as many as possible in 2 minutes.
Place 2 cones/markers 30 ft. apart in a straight line.
Starting position is behind #1 cone. Get in a Runner’s position.
Run to cone #2, your feet must go pass the cones each time.
Keep running back and forth nonstop for 2 minutes.
Add up your totals & compare to the above charts to figure your percentile. |
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