Spartan Fitness Test

Big 4th of July announcement! Going forward I am racing. I have never ran competitively in my life so this is a new challenge and I am starting at the beginning. My first goal is to excel in the open heats for my age group (40-44) and then take it from there.

To focus my training on this goal I need to work on my speed and conditioning. How do I measure where I am at and how I am improving? Spartan Race recently put out a fitness test that I am going to use as my measurement tool. It is extremely simple:

How fast does it take you to run 1.5 miles? 

How many burpees can you do in 5 minutes?

They set the levels here (choose your best number):

• Trifecta: 80 burpees in 5 minutes or 1.5 miles in 10 minutes
• Beast: 65 burpees in 5 minutes or 1.5 miles in 13.30 minutes
• Super: 50 burpees in 5 minutes or 1.5 miles in 17:30 minutes
• Sprint is less than 50 burpees in 5 minutes or 1.5 miles in longer than 17:30

 I did my warm up, then presses that I didn't do on Tuesday then the fitness test. I was exhausted and did not do the three circuits of kettle bells I wanted to do.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Notes / Results:

• Time: 60 minutes
• Weight: 193
• Press
• Previous High: 3@100 or 1@105
• Sets: 17@60, 15@65, 10@75, 5@85, 3@90

• 1.5 mile run in 10:45
• 50 burpees in 5 minutes