November 22, 2017 at 1:39 pm #85966
My PST Scores from the structure in the 8 Weeks to SealFit Book
2-min push-ups – 96
2-min sit-ups – 86
Max Strict Pull-ups – 18
2000m row – 11:31, too cold up here to hit the lake, -5c
1.5 mile run – 10:09
My pre-AOT/on-ramp results were:
2-min push-ups – 76
2-min sit-ups – 74
Max Strict Pull-ups – 12
500m swim – 12:30, open water, unsure of exact distance
1.5 mile run – 10:35
I have started a second round of AOT(same book workouts), I liked the 3 phases and the final deload & PR weeks. Thinking of moving to the SOFWODs after this AOT but wondered if I should try the SOFWOD now.November 22, 2017 at 2:00 pm #85967
Great work! Yes I would suggest that you move on to the OPWOD and SOFWOD. At least start to add them in a few times a week for variety in training.November 24, 2017 at 4:18 pm #85969
Will do! Thanks.November 26, 2017 at 8:47 am #85972
I have been on and off traing this year, but now i will be more consistent. My last PST Scores was in January. Toaday i did a new PST Score with my eleven year son, and here are the results –
pushups 53, situps 50, air squats 50, pullups 10 and 1 mile run in 10.15 – my son Markus pushups 50, situps 58, air squats 62, pullups 9 and 1 mile run 9.37
In January i had a long break in between the exercises, now i had 2 minutes.
One thing that i think made it difficult for my to complete training every week, was the amount of traing, and that i felt i had missed something if i was not available every day. But maybe this would change if i get through the first days, the first week and the first month…
Thanks…November 27, 2017 at 11:58 am #85979
Great job Jostein and Markus,
You can train daily but you can do only certain parts if you are under time pressure. I think 5 days of OPWODS are a bit much for an open ended set schedule. We would recommend that sort of training if you were preparing for KOKORO. Typically, you should plan for 3-4 OPWODS a week. Be sure to recover properly.November 29, 2017 at 1:31 pm #86013
Monday 11/28/2017 did the following PST standards:
15 situps (on machine to hold feet down, used handle to pull up on many of them)
15 pushups (not chest to floor but mostly at least 1/2 way down)
64 squats (used medicine ball to verify going low enough)
20 sec hand (no pushups – yet!)
7:30 run on elliptical machine (way too fast as I run about 15 min/mile)
Any feedback? I guess I start with on-ramp WODs?February 5, 2018 at 6:48 pm #86303
did my first evaluators PST last week on sunday and subsequently got into the training, based on the recommendations by the videos and content on the site. These workouts are killer! Hit a rut in my training and needed something new; this has definitely motivated me to get back into the workout 110%!
100 pushups in 2 mins
110 air squats in 2 mins
100 situps in 2 mins
25 pullups non stop
5:54 mile runFebruary 6, 2018 at 1:38 pm #86304
Hooyah Derrick and welcome to the team.April 9, 2018 at 3:07 am #86524
Push-ups 40/squats 55/ sit-ups 40/ pull-ups 10/ mile 7:30April 9, 2018 at 11:48 am #86525
Good work Pat. You should be doing our OPWOD’s 3-4 times a week according to your PST score. KOKORO in the future?April 9, 2018 at 1:22 pm #86526
Thanks Coach Mel, Sounds good, I will start focusing on the OPWODs. KOKORO is on my bucket list. ITEMPO is a little high/unpredictable right now, but eventually I would like to do it.May 4, 2018 at 11:23 pm #86677
26 from Southern California. This is where my PST is now, but I’ll come back with improved numbers.
Air Squats: 93
Dead Hang Pull-Ups: 12
1 Mile Run: 6:11
…1.5 mile: 9:48
I’m aiming to get over 20 pull-ups by the end of August (in 3 months), and I’ll work to get my pushups near the competitive level around 100. There is definitely room for improvement, but I’ll get there.
It’s good to meet you all!
– EricMay 21, 2018 at 10:34 am #86747
Easy day. You are well on your way. Pst every other week and continue on doing the OPWODS. Let me know if you have
any questions.June 18, 2018 at 7:01 pm #86879
PST for 08/16/2018
12 sit ups
28 air squats
3 regular pull-ups
0.8 mile run in pants and sneakers in 15 minutesJune 19, 2018 at 1:09 pm #86880
Great work taking the test and getting it done.
I would suggest that you start with our Onramp training workouts. Do you have access to a full gym with Barbells and gear? If not, the BOOTCAMP product is a great starting point . It is a 12 week program that gets you ready to jump into the Onramp.
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