{"id":5056,"date":"2017-01-24T08:02:08","date_gmt":"2017-01-24T14:02:08","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5056"},"modified":"2017-03-01T21:19:37","modified_gmt":"2017-03-02T03:19:37","slug":"fitness-level-weekly-tests-123","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5056","title":{"rendered":"Fitness Level Weekly Tests 1,2,3"},"content":{"rendered":"<p><strong>Test 1<\/strong><\/p>\n<p><em>Back Squat : 1 Rep Max<\/em><\/p>\n<p>Record your best Back Squat 1 Rep Max lift.<\/p>\n<p>Only include the heaviest 1 rep, do not include sets prior to it<\/p>\n<hr \/>\n<p><strong>Test 2<\/strong><\/p>\n<p><em>&#8220;Baseline&#8221;<\/em><\/p>\n<p>For time:<br \/>\nRow, 500 m<br \/>\n40 Air Squats<br \/>\n30 AbMat Sit-ups<br \/>\n20 Push-ups<br \/>\n10 Pull-ups<\/p>\n<hr \/>\n<p><strong>Test 3<\/strong><\/p>\n<p><em>Row 250 meters<\/em><\/p>\n<p>OR<\/p>\n<p><em>Run 400 meters\u00a0<\/em><\/p>\n<p>This is an all out effort for time. Pick one, and go hard!<\/p>\n<hr \/>\n<p>About these BTWB tests:<\/p>\n<p>Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you\u2019ll have completed one workout from each category. After 6 months you\u2019ll have completed 3 from each category. They\u00a0tried to include workouts that were accessible to a lot of athletes without modification. \u00a0Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!<\/p>\n<div id=\"iLikeThis-5056\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5056);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Test 1 Back Squat : 1 Rep Max Record your best Back Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it Test 2 &#8220;Baseline&#8221; For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Test 3 Row 250 meters OR Run [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[23,56,350,24,380,34,42,40,43],"class_list":["post-5056","post","type-post","status-publish","format-standard","hentry","category-your-wods","tag-400m-run","tag-500m-row","tag-air-squat","tag-back-squat","tag-fitness-level-weekly","tag-pull-up","tag-push-up","tag-row","tag-sit-up"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5056","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5056"}],"version-history":[{"count":4,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5056\/revisions"}],"predecessor-version":[{"id":5060,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5056\/revisions\/5060"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}