01/03/2022 - mill - New Year Test Day

AO: The Mill

When: 01/03/2022

QIC: Beakers


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Bravo, Buzz, Foster, Pilgram, Beakers


Despite the snow and fierce wind, 5 PAX got together for a New Year Test Day. The goal of today’s beatdown was to establish a baseline for 2022 and then we will repeat this workout twice more this year to mark our progress. We all enter a new year with desires to improve, so establishing our baseline gives us something to test and work to improve.

It was chilly and snowy so we took a little extra time to warm up. We started by stretching out our arms, wrists, quads, and hamstrings. Then took time to get our heart rate up and attempt to warm up a little. We did 30 seconds each of jumping jacks, high knees, squats, and windmills.

The test was broken into three parts: Abs, Bodyweight, and Weights.

Test 1: 10 min Ab Tabata – 45 seconds on/15 seconds off. Complete each movement for a total of 5 mins, rest, and repeat.

Movements: Big Girl Sit Ups, Bourbons, Moutain Climbers, Toe Taps, Russian Twist
Record Total Number of Reps.

Test 2: 10 min AMRAP. Record Total Rounds + Reps.

5 inchworm walkouts + merkin
10 Mountain Climbers
5 Squat Thrust
10 Reverse Lunges (singles)
Run Lap

Test 3: 5 min AMRAP. Record Total Rounds + Reps.

20 of each movement.
Deadlift, Squat, Hammer Curl, Push Press, Tricep Kick Back.

Can’t wait to see everyone’s progress by mid-year. Cheers to a new year.


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