JP Fitness Forums - Personal Training - View Single Post - Please critique this workout- physical fit test

gm4life · 04-14-2008, 04:48 PM

Hi, I'm applying for a federal Law enforcement job and I have to meet a Physical Fit test (PFT).
The events are
- most situps in one minute
- 300M sprint
- max pushups
- 1.5 Mile run
- not judged but for research and awards: pullups (all the way up, all the way down) x max

These are performed consecutively and there's a protocol to follow, of course.
Here's a workout I found on the 911jobs forum. Please critique this, I felt like maybe there was not enough rest to allow recovery, but I'm no workout expert. Would love your opinion. Thanks.

M-W-F
1.5 - 2.5 mile run

Monday thru Friday (after the run)

3 evolutions of: (perform all exercises consecutively, with little rest between exercises) (2 minute rest after circuit)

Pullups X max
situps (decline or regular) X 50
dips X 25
Spider pushups (wide and hands wide) X 50
Diamond pushups X 50
IBS X 50 (feet on chair, hands just beyond shoulder width)
Standard pushups X 50
Leg flutters X 50

there's also a sprint routine....

04-14-2008, 04:48 PM	#1 (permalink)
gm4life Junior Member Join Date: Aug 2004 Location: ks Posts: 6 My Profile	Please critique this workout- physical fit test Hi, I'm applying for a federal Law enforcement job and I have to meet a Physical Fit test (PFT). The events are - most situps in one minute - 300M sprint - max pushups - 1.5 Mile run - not judged but for research and awards: pullups (all the way up, all the way down) x max These are performed consecutively and there's a protocol to follow, of course. Here's a workout I found on the 911jobs forum. Please critique this, I felt like maybe there was not enough rest to allow recovery, but I'm no workout expert. Would love your opinion. Thanks. M-W-F 1.5 - 2.5 mile run Monday thru Friday (after the run) 3 evolutions of: (perform all exercises consecutively, with little rest between exercises) (2 minute rest after circuit) Pullups X max situps (decline or regular) X 50 dips X 25 Spider pushups (wide and hands wide) X 50 Diamond pushups X 50 IBS X 50 (feet on chair, hands just beyond shoulder width) Standard pushups X 50 Leg flutters X 50 there's also a sprint routine....