90 min

CONDITIONING / SPORT (SKILL)
1.Conditioning
This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

Warming up for 3km run
A. Lunge Flow
B. Easy 400m jog around the track (nose breathing only if possible)
C. Alternate 15 seconds run fast, 30 seconds run slow.
60% fast / 70% fast / 80% fast / 85+% fast

Main set (test)
Done outside @Viitaniemi
A. 3 km run for time
Result: 14.08, 4.42 min/km

2.Skill
A. Handstand walk – 30 m (100 ft) walk for time
Time cap. 3 minutes
Result: 0 m

B. Pistols, alternating – 50 repetitions for time
Time cap. 3 minutes
Result: 2.26

C. Push ups – max unbroken repetitions
Result: 27 reps