Fitness Assessment

We try to conduct fitness assessments periodically to allow our members to understand their fitness levels. Below are the standards set by our captain for us to guage ourselves. Do not be discouraged if you are unable to hit the standards. You are bound to see improvements with regular trainings!

Pass - All stations to at least hit Band B
Good - All stations to hit Band A

For the Girls
Station 1
1km Ergo: Band B – 5mins, Band A – 4mins 25s

Station 2
Bench Press on Smith Machine (1 max rep): Band B – 30% of body weight, Band A – 50% of body weight

Station 3
Lats Pull Down
1 max rep: Band B – 50% of body weight, Band A – 70% of body weight
½ body weight x reps in 1 min: Band B - 15 reps, Band A - 25 reps

Station 4
2km Run: Band B – 13mins, Band A – 11mins 15s

For the Guys
Station 1
1km Ergo: Band B – 4mins 15s, Band A – 3mins 45s

Station 2
Bench Press (1 max rep): Band B – 80% of body weight, Band A – 120% of body weight

Station 3
Pull Up (1min): Band B – 10, Band A – 15

Station 4
Dips (1min): Band B – 20, Band A – 35

Station 5
2km Run: Band B – 9 mins 15s, Band A – 8 mins 45s