How fit are you?

Hips

Squats: 50 free squats
Squats: 100 free squats / Squat: 1 x bodyweight
Pistols: 10 each leg / Squat: 1 1/2 x bodyweight
Pistols: 25 each leg / Squat: 2 x bodyweight

Deadlift: 3/4 x bodyweight
Deadlift: 1 1/2 x bodyweight
Deadlift: 2 x bodyweight
Deadlift: 2 1/2 x bodyweight

Vertical jump: 10 inches
Vertical jump: 18 inches
Vertical jump: 25 inches
Vertical jump: 30 inches

Push

Push-ups: 10
Push-ups: 30 / Bench press: 1 x bodyweight
Push-ups: 40 on rings / Bench press: 1 1/4 x bodyweight
Push-ups: 60 on rings / Bench press: 1 1/2 x bodyweight

Military press: 1/4 x bodyweight
Military press: 1/2 x bodyweight / Handstand hold: 1 minute
Military press: 3/4 x bodyweight / Handstand push-up: 10
Military press: 1 x bodyweight / Handstand push-up: 10 full range

Dips: 3
Dips: 20 / Dip: 1 with 1/3 x bodyweight
Dips: 30 on rings / Dip: 1 with 3/4 x bodyweight
Dips: 50 on rings / Dip: 1 with 1 x bodyweight

Work

Kettlebell swings: 25
Kettlebell snatch: 30 each arm (men: 24kg; women: 16kg)
Kettlebell snatch: 10 minute test - 200 reps (men: 24kg; women: 16kg)
2 DB/KB clean & jerk: 10 minute test - 100 reps (men: 16kg; women: 12kg)

Wall ball: 25 / 800 meter run: 4:20 minutes
Thrusters: 45 reps at 1/2 x bodyweight / 800 meter run: 3:20 minutes
Sandbag carry: 1 mile with 1/2 x bodyweight / 800 meter run: 2:50 minutes
Sandbag carry: 1 mile with 3/4 x bodyweight / 800 meter run: 2:20 minutes

2000 meter row: women: 9:50; men: 8:10
2000 meter row: women: 8:50; men: 7:30
5k row for women at 21:00; 6k row for men at 21:45
5k row for women at 20:00; 6k row for men at 20:00

Christine: 15 minutes (3 rounds for time: 500m row, 12 deadlifts, 21 box jumps) / 1 mile run: 9 minutes
Helen: 11:30 minutes (3 rounds for time: 400m run, 21 KB swings, 12 pull-ups) / 1 mile run: 7 minutes
Chelsea: 30 minutes (every minute on the minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats) / 1 mile run: 6 minutes
Mary: 15 in 20 minutes (5 handstand push-ups, 10 pistols, 15 pull-ups) / 1 mile run: 5 minutes

Core

Sit-ups: 30
V-ups: 30
Overhead squat: 1 x bodyweight
Overhead squat: 15 repititions at 1 x bodyweight

Knees to chest: 10 sitting
Hanging knees to elbows: 15
Hanging straight leg raise: 20
Front lever: 15 seconds

L-sit: 10 seconds
L-sit: 30 seconds
L-sit: 1 minute
L-sit: 1:30 minutes

Pull

High pull: 1/2 x bodyweight
Power clean: 3/4 x bodyweight
Clean: 1 x bodyweight
Clean: 1 1/2 x bodyweight

Static hang: 30 seconds
Rope climb: 20 foot climb, 1 trip
Rope climb: 20 foot climb, 1 trip, no feet
Rope climb: 20 foot climb, 2 trips touch and go, no feet

Pull-ups: 3
Pull-ups: 20 / Pull-up: 1 with 1/3 x bodyweight / Muscle up: 1
Pull-ups: 40 / Pull-up: 1 with 3/4 x bodyweight / Muscle up: 10
Pull-ups: 40 dead hang / Pull-up: 1 with 1 x bodyweight / Muscle up: 15

Speed

400 meter run: 2:04 minutes
400 meter run: 1:34 minutes
400 meter run: 1:19 minutes
400 meter run: 1:04 minutes

500 meter row: women: 2:20; men: 1:55
500 meter row: women: 2:00; men: 1:45
500 meter row: women: 1:50; men: 1:32
500 meter row: women: 1:40; men: 1:25

Medicine ball cleans: 10
Power snatch: 1/2 x bodyweight
Snatch: 1 x bodyweight
Snatch: 1 1/4 x bodyweight