SFS Basic Fitness Challenge

SFS Basic Fitness Challenge created by Loki

10 push ups
10 crunches
10 bodyweight squats
5 Burpees

for 10 rounds

let me know what time you complete in

I did this in 13:17 with a 30 second break after every second set.

twice through in 1:30
thought about the prospect of 8 more for a split second and bottled it.
stick to my 100 press up for now and come back to this

Traceur wrote:

I did this in 13:17 with a 30 second break after every second set.

fack! really? well done, you must be fit as fook!

Quote :

twice through in 1:30

Adam, typo or confused with the other drill?

The last time I did the Loki SFS test took me just under 20 mins

sorry, I meant 1 minute 30 seconds to do 10,10,10,5 10,10,10,5
perhaphs if I took 15 - 30 secs between sets I'd get on better.

did my weekly press up test today and did 62 nice deep press ups and a brisk pace.
I have a little side bet with a fella at work that I'll do the 100 before the end of september. I've improved from 35 to 62 in about 5 weeks so I think I should make that date.

if not, I'll get there eventually

Richard Grannon wrote:

Traceur wrote:

I did this in 13:17 with a 30 second break after every second set.

fack! really? well done, you must be fit as fook!

Quote :

twice through in 1:30

Adam, typo or confused with the other drill?

The last time I did the Loki SFS test took me just under 20 mins

Lol - not really. I have been doing a lot of kettlebell stuff recently which definitely helps with anaerobic conditioning.

You might be doing the drills more intensely than me. I was doing them like this.

Pushups - arms should go at least right angles
Crunches - upper back comes off the floor
Squats - thighs to parallel
Burpees - slack here, didn't get a full pushup in each one

I also started doing that hundred pushups routine and if you want a real dose of fun, a mate of mine has another workout:

50 pullups
100 pushups
150 squats

Do this for time. The pullups always kill me and I can never do full reps for all 50.

Damn i feel like shit lol, did 10 rounds in 24:36


I feel out of shape lol.


I want to improve my time on this. Should i do 10 rounds every week day?
Or skip a day? I dont know. All you people with good times in this share some tips lol.



P.S. i only started getting into any kind of shape at all about 4 months ago, so i havent been doing this for years enough to know what i need to be doing =D. Cheers!

Hi mate,

This kind of strength endurance work is an attribute that can be built up easily over time with practice. The downside is it goes slowly if you slack off too.

Look up the hundredpushups.com site and start doing that and then test yourself at other times. If you are watching TV, commit to doing 10 pushups, 20 squats, 20 crunches etc every time there is a commercial break.

Try and do 20 to 30 minutes of exercises like this at least 3 times a week. Throw in some jump rope, shadow boxing etc and your times will soon start to improve.

Good luck!

Hunter

dont do it every day you will make yourself sick, if you want to improve take half the exercises and work them in a split with a rest day in between