#48: Feeling Fit? Test Your Might With 12 Hardcore Trials

‘Am I fit?’ - Well… if you’ve asked yourself this question at some point, then let’s just say you’re not alone.

There is no established criteria to declare if you are a ‘cut above the rest’ when it comes to fitness, in general.

That said, I still would like to go out on a limb by creating my own gnarly tests for you to determine if your fitness is on-point.

There are 12 trials in total. And while I based them off Bobby Maximus’ ‘20 Standards’, I added my own spin based on what I think would suggest you are fit AF.

Check and see how you measure up.

I guarantee that if you are able to hit all of them, then you are probably somewhere in that 1% bracket of folks who are in Herculean shape.

Trial #1: Back Squat Two-Times Your Body Weight

A solid back squat means every other lower-body strength exercise works well behind it. It challenges your back, core, glutes, quads and hamstrings (basically most of your lower body).

Athletes with a heavy squat usually have a heavy deadlift. But the same is not often seen vice versa.

Trial #2: Bench Press Your Bodyweight For 10 Reps

While a one-rep max is more ideal for a back squat, a 10-rep challenge translates to a better output in terms of total fitness.

Most upper-body workout tests (like those seen in the military, for instance) challenge their soldiers with multi-rep exercises. And remarkably, a good 10-rep bench press output is a strong indicator of a strong 1-rep max, anyway.

Trial #3: Perform 15 Clean Pull Ups

We hit the legs, the ‘push’, and now for the ‘pull’.

To execute 15 clean pullups, one must recruit all muscles. Everything including the lower body, core and upper body - at once.

Performing one or two is something (the pull up is easily the hardest compound exercise) but performing 15 reps is a good indication that you know how to use your muscles in synergy, and are strong for your size.

Trial #4: Run 10 km In 50:00 (05:00/km)

A fit human being should be able to cover a good distance of ground quickly. And while marathon-length runs are a bit much, I do feel a quick 10 km has its benefits. I mean, the ability to run that far, that quick, would be ideal to track moving prey (or enemies).

Running is the most fundamental form of exercise. And covering such a distance in under 50 minutes means your cardiovascular system is in working order.

One key indicator for longevity is having a VO2max that lies in the 75th percentile.

Trial #5: Run 2 km In 07:20 (03:40/km)

While the speed over a long (10 km) distance is important, the short distance pace is arguably just as important.

From an evolutionary standpoint, a human being should be able to execute a quick burst powerful enough to catch (and kill) prey. And running a 2 km distance in such a time would be more than enough to see the job done. Presumably, at least.

Trial #6: Row 2 km in 07:00

Rowing for distance is the next test of true cardio. Why rowing? Because the rower’s computer is as objective as it gets. There’s no cheating when it comes to rowing. All you can do is row faster.

Silencing your mental demons and pushing past the 2,000 m in 07:00 is a sure way to earn your badass badge.

Trial #7: Row 500 m in 01:30

Because most sports involve periods of intense activity coupled with periods of less-intense activity, a 90-second burst of rowing (a full, controlled sprint) could correlate with your ability to perform at maximum capacity across a variety of physical challenges. This, while considering the objective pedometer.

Trial #8: Power Clean 1.25 Times Your Bodyweight

The power clean uses most of the body’s major muscle groups. In fact, it was performed competitively at the Olympics (although today, Olympians only compete in the snatch and the clean-and-jerk).

This exercise can help athletes enhance their vertical jump and explosive movements in sports and performance. For these reasons, it has earned its place among the ten.

Trial #9: 20 Calories on Rogue Echo Bike In 01:00

The Echo Bike is a full-body workout that is low-impact but treacherous nevertheless. A continuous cardio challenge that’ll give you a run for your money as far as calories-burned goes.

In light of its ability to challenge your total fitness, it has earned its place on this list. A man or woman who can reach the 20 Cal mark in under 1:00 would have definitely earned his/her place as a fit person. The activity hits everything, but mostly challenges your ability to do or die.

Test #10: 1 Turkish Get Up With Half Your Body Weight

Standing up from a supine position while holding half your bodyweight is not for the feint-hearted.

This exercise will torch your core, correcting imbalances that will help you build a solid vest of muscle around your torso.

Performing one get-up with half your bodyweight overhead is definite proof that your midsection is strong AF.

Test #11: Dead Man Hang For 02:00

Grip strength is a great proxy for longevity. This is because it is a great indicator of not only overall body strength but functional strength as well.

Hanging off a bar for a solid two minutes may sound like an easy thing to do… until you try it.

Test #12: Wall Sit For 02:00

This is a test of quad and, secondarily, ab strength. In completing a two-minute wall sit, you can discern that you have solid stability and functional muscles that operate well when kept under tension for a while.

Can We Hit All Twelve… And Would We Want To?

Successfully smashing any one of the 12 trials will mean you are upper-echelon type material, as far as total fitness goes. But imagine performing all 12. Now that would be something, wouldn’t it?

Many people tend to be better on one specific area. Someone may be more inclined to lift heavy but that someone may have sub-par cardio.

Set yourself the objective of hitting these goals and structure your training around each one (especially the ones you’re weaker in).

You may not get the results soon (or ever), but the journey is worth its weight in gold as far as levelling up goes.

You know what? I think I’ll give it a shot myself.