2023 ADK FITNESS CHALLENGE TESTS
AFC TEST 1
-
2.5 mile trail run at Whiteface Mountain
-
1.5 mile trail run at Whiteface Mountain
AFC TEST 2
-
12/18 Calorie Row
6 Snatches (105/155)
3 Legless Rope Climbs
6 Snatches (105/155)
18 Calorie Row
6 min cap
-
12/18 Calorie Row
6 Snatches (75/115)
3 Rope Climbs
6 Snatches (75/115)
12/18 Calorie Row
6 min cap
aFC TEST 3
-
Clean and Jerk Ladder
135-155-185-205
225-245-255-265
275-290-300-310
315-325-335-345-LIFTOFF
-
95-105-125-135
145-155-160-165
175-185-190-200
205-210-215-225-LIFTOFF
AFC TEST 4
-
40 Deadlifts (95/135)
25ft Overhead Walking Lunge (95/135)
400m Run
30 Deadlifts (95/135)
25ft Overhead Walking Lunge (95/135)
400m Run
20 Deadlifts (95/135)
25ft Overhead Walking Lunge (95/135)
400m Run
10 Deadlifts (95/135)
25ft Overhead Walking Lunge (95/135)
400m Run
16 MIN CAP
-
40 Deadlifts (65/95)
25ft Front Rack Walking Lunge (65/95)
400m Run
30 Deadlifts (65/95)
25ft Front Rack Walking Lunge (65/95)
400m Run
20 Deadlifts (65/95)
25ft Overhead Walking Lunge (65/95)
400m Run
10 Deadlifts (65/95)
25ft Overhead Walking Lunge (65/95)
400m Run
16 MIN CAP
AFC TEST 5
-
QUARTERFINAL ROUND - 10 move on
Sprint length of field
25ft Handstand Walk
SEMIFINAL ROUND - 5 move on
Sprint length of field
50ft Handstand Walk
FINAL ROUND
Sprint Length of Field
75ft Handstand Walk
-
QUARTERFINAL ROUND - 10 move on
Sprint length of field
10 Box Jump Overs (20/24)
50ft plate farmers carry (35s/45s)
SEMIFINAL ROUND - 5 move on
Sprint length of field
10 Box Jump Overs (20/24)
75ft plate farmers carry (35s/45s)
FINAL ROUND
Sprint length of field
10 Box Jump Overs (20/24)
25ft Handstand Walk
AFC TEST 6
-
60 Double Unders
20 T2B
10 Front Squats (95/135)
30 Double Unders
10 Bar Muscle Ups
Max Thrusters (95/135)
5 Min Cap
-
30 Unbroken Single Unders
10 T2B
10 Front Squats (65/95)
30 Double Unders
10 Pull-ups
Max Thrusters (65/95)
5 Min Cap
