Fitness Standards ?

[johnwilliams77]

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

Interesting. I have been working on running and general strength conditioning in the gym twice a week. I am a longway off the deadlift, back squat and bench press, mainly because I don't practice these but I can do around 10 pull ups and complete the running in those times.

Edited by johnwilliams77 on Saturday 29th April 13:17

[Jamie VTS]

Surely some of the benchmark crossfit work outs would be a good indicator.. seriously

[Animal]

Jamie VTS said:

Surely some of the benchmark crossfit work outs would be a good indicator.. seriously

In principle I think you're probably right, but I'm massively put off crossfit by the terrible form some of their big name athletes use and justify. I really don't like the idea of doing big, compound lifts against the clock, such as AMRAP snatches or clean & jerks.

[ajcj]

mondeoman said:

Pull-up x 15 - errr, strict is 1, kipping, maybe 5
2,000m row in 7 mins or less - best of 7:35
400m run in 1 min or less - no idea, never tested
5,000m run in 22 mins - currently getting 24
10,000m run in 50 mins - best of 55
Deadlift twice bodyweight - 130%
Back squat bodyweight for 20 reps - maybe 15?
Bench press bodyweight for 10 reps - 50% bodyweight last time I did that.


Am I fit or fail?

I would say you are a lot fitter and stronger than the vast majority of the population.

[Otispunkmeyer]

AndStilliRise said:

Running:
5k Sub 19min - Very fit
5k Sub 21min - fit
10k Sub 40min - Very fit
10 Sub 43min - fit

Cycling:
+21mph +60m - very fit
20mph +60m - fit

Bit too simplistic? By this measure I am not fit. My best 5k was 23 minutes (cross country mind). However I can do the cycling bit and in the pool, when we last did a T-30, I managed 2100m backstroke in 30 minutes (backstroke is the 4th fastest stroke after free, fly kick underwater and butterfly) .

I know people who will knock out sub 19 5k at the end of a triathlon. But any more than the 400m swim at the start and they'd be in trouble.

Different kinds of fitness. I am swim fit... But not run-fit (plus my knees can't take it, hence preferring to run on softer ground).

I consider , in general, good triathletes to be very fit. They can do all 3 disciplines and do them well, they're not just fit for running or cycling. Massive admiration for those who can keep up the training required to be good at tri (plus many are batst)

Edited by Otispunkmeyer on Sunday 30th April 15:39

[Otispunkmeyer]

ajcj said:

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

Wow. Those are not easily achievable goals. Any one of them requires a lot of training. Being able to do all of them would make you very very fit indeed - I would think well inside the top 1% of the population.

Indeed. I've known people on rowing teams who can't do 2k erg in 7minutes and the only guy I know who can do it has legs like Chris Hoy. (He was down nearer low 6 minutes. Student team so bit of beer swilling going on)

Edited by Otispunkmeyer on Sunday 30th April 15:45

[272BHP]

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

Most of those are fair enough, not sure about the rowing as the machine is just too boring to contemplate.

The 400M sticks out as odd though. I would have said 1:05 would have been a fairer target - some people (myself included) just don't have the wheels to ever attain that kind of target.

[Halb]

Jamie VTS said:

Surely some of the benchmark crossfit work outs would be a good indicator.. seriously

I think so, some of the other so called benches of fitness is bullst, I wouldn't do most of them, because I'm not a dwarf, but I'd excel at gym based standards from here.
http://www.exrx.net/Testing/WeightLifting/Strength...

[AndStilliRise]

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

Looks a bit odd. 400m in 60secs is very, very fast. Sprinter's training time.

5k in under 22m is a decent effort, whilst 10k in under 50 is achievable.

Dead lifts and bench pressing are core gym routines and numbers are achievable for those that attend.

I could probably achieve more than half that but defo not 100℅.

[8Ace]

wsurfa said:

Everyone who hasn't rowed underestimates the 'fun' of the ergo

8:00m 2000m is an easy 2:00/500, dropping that to sub 1:45m/500 to get sub 7:00 is much harder than it seems.

One thing you will notice is that in most gyms the concept 2 ergos are nearly always free.....Plus once you start rowing sub 7:00 2000m then if it's more of a leisure gym, you will get funny looks due to the unusual noise of an erg being used properly

Enjoy

True. I used to row quite a lot at university. An 8-minute 2k was fine. My best ever 2k was 7:03 and I was sick afterwards. Literally fell off the erg and couldn't move. It is torture.

[CalNaughtonJnr]

Can't help but feel that the running elements on that list are a bit out of sync - I am only running sub 23 for 5k, but can quite comfortably do 10k in under 50 mins?!

[Smitters]

I always aspired to the Royal Marines Officers standards. Never come close though. Similar to the hardcore list, but there's being quite fit, especially in one area, and there's being very fit in many areas. Lots of folks are quite fit - e.g. very strong or quick at running/rowing/cycling but not very many people can do it all.

RM Potential Officers Tests include:

2.4km in 12.5 mins as warm-up, one minute rest, then 2.4 again in a minimum of 10 mins. 10.01 equals a fail. 9.30 is satisfactory, quicker the aim.

Bleep test - pass is 10.5, 12 is satisfactory, 13+ is the aim.

Push-ups to a bleep - 30 is pass, 40 satisfactory, 60 is the aim.

Pull-ups - 3 is pass (shockingly low IMHO, not that I can do three proper ones), 12 is satisfactory, 16 is the aim.

Sit-ups (in a minute I think) - 60 is pass, 70 satisfactory, 85 the aim.

I would imagine a potential recruit who turns in 9.59, and other minimum marks would be properly on the radar during recruitment as weak/slow and underprepared, but getting all the minimum marks are way out of the average man on the street's league

I smell a PH Challenge brewing...

[johnwilliams77]

Ok - thats quite difficult. I reckon I could get there in 6-12months.

[Zod]

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

That is a tough list.

I'm 49:

2,000m row in 7 mins or less - probably 7.20-7.30 (under 6.30 back in my rowing days)
400m run in 1 min or less - no idea, I haven't sprinted that far in a long time
5,000m run in 22 mins - I hate running, but would manage sub-25
10,000m run in 50 mins - an hour, I'd guess
Deadlift twice bodyweight - that is a lot - I can currently do about 1.7x
Back squat bodyweight for 20 reps - yes
Bench press bodyweight for 10 reps - yes

[OllyMo]

Here is the source for those Gym Jones standards, there are a few others in there as well:

https://gymjones.com/knowledge/18518-what-are-some...

I think to get all of those you'd be pretty bloody fit, nonetheless attainable, or at least a decent spread of them would be.

[johnwilliams77]

OllyMo said:

Here is the source for those Gym Jones standards, there are a few others in there as well:

https://gymjones.com/knowledge/18518-what-are-some...

I think to get all of those you'd be pretty bloody fit, nonetheless attainable, or at least a decent spread of them would be.

As mentioned before, doesn't seem correct. 400m in less than 1minute (2.48min per km pace) to alongside all the others to be 'good' level of general fitness...

I couldn't be bothered with getting my strength so high either with all the deadlifts, clean/jerk, etc but if you could do all of those you would be very very fit in my view. Sub 19min 5km also!

[J4CKO]

Smitters said:

I always aspired to the Royal Marines Officers standards. Never come close though. Similar to the hardcore list, but there's being quite fit, especially in one area, and there's being very fit in many areas. Lots of folks are quite fit - e.g. very strong or quick at running/rowing/cycling but not very many people can do it all.

RM Potential Officers Tests include:

2.4km in 12.5 mins as warm-up, one minute rest, then 2.4 again in a minimum of 10 mins. 10.01 equals a fail. 9.30 is satisfactory, quicker the aim.

Bleep test - pass is 10.5, 12 is satisfactory, 13+ is the aim.

Push-ups to a bleep - 30 is pass, 40 satisfactory, 60 is the aim.

Pull-ups - 3 is pass (shockingly low IMHO, not that I can do three proper ones), 12 is satisfactory, 16 is the aim.

Sit-ups (in a minute I think) - 60 is pass, 70 satisfactory, 85 the aim.

I would imagine a potential recruit who turns in 9.59, and other minimum marks would be properly on the radar during recruitment as weak/slow and underprepared, but getting all the minimum marks are way out of the average man on the street's league

I smell a PH Challenge brewing...

85 sit ups in a minute, seems a weird thing to do, just done 50 pressups, could have done a few more but a bit soon after tea.

Edited by J4CKO on Tuesday 2nd May 20:19

[anonymous-user]

J4CKO said:

85 sit ups in a minute, seems a weird thing to do, just done 50 pressups, could have done a few more but a bit soon after tea.

Edited by J4CKO on Tuesday 2nd May 20:19

It's 2 minutes

[jshell]

wsurfa said:

J4CKO said:

Yeah, that is pretty hardcore, and relies on not having any spare poundage !

I guess all are achievable though if prepared to put the effort in, they are tough, way beyond what most can achieve but they are possible, suppose it wouldnt be a goal if it was "get out of chair without help" or "walk to car" I cant do any of them but they dont seem quite as pie int he sky as they used to, I can do ten reps at 80 kilos on the bench, I am 92 kilos now so lose a bit more weight and do some practice, that isnt far away, I can row 2000 meters in 8 mins, with practice I am sure I can take a minute out of that, only tried three times thus far. The running though....

Anyone on here reckon they can do all those ?


Do you have to drink Kool Aid when you are finished ?

Everyone who hasn't rowed underestimates the 'fun' of the ergo

8:00m 2000m is an easy 2:00/500, dropping that to sub 1:45m/500 to get sub 7:00 is much harder than it seems.

One thing you will notice is that in most gyms the concept 2 ergos are nearly always free.....Plus once you start rowing sub 7:00 2000m then if it's more of a leisure gym, you will get funny looks due to the unusual noise of an erg being used properly

Enjoy

I'm with you. Did a sub-7min 2000m a long time ago and doing 7.30's now, but anyone who can't actually properly row is not gonna get sub 7 mins without a lot of training and very good technique.

[Halb]

The 400 metre one has piqued my interest. I will give that a go after my 10k, I feel it seems doable, but I can't quite recall what I was doing my 400 metre intervals in last year. ALl the weights ones are so easy it's almost no effort, but the running ones are tough. I'm hoping for 55-60 mins in the Manchester 10k.