March 2011 Sit-up Challenge
Scaled Version
Pre-Test:
1. _________ How many sit-ups can you do in a row?
2. _________ How long did it take?
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The Goal: Rx’d Sit-ups
Start with your hands overhead touching the floor and sit-up to reach for toes (or beyond) fully flexing your trunk.
Heels must stay on floor the entire time.
Hands must touch the floor overhead.
Scaled Sit-ups
Until you are able to do sit-ups as Rx’d then you may put as many pillows as necessary under you to be able to do 5 sit-ups.
The program for improvement:
3. Follow the rules below to improve the number of sit-ups you are able to do.
Follow the plan below using the same Scaled Sit-ups you used for #1 above.
Repeat the Pre-Test every 7 days with 1 fewer pillow than last time under your back.
Restart the program for improvement whenever you are able to remove pillows or get closer to the Rx’d Sit-ups.
Increase the number of Sit-ups you do each day by 3. Rest only as needed (you shouldn’t need to!)
If you miss a day you should make up all of the sit-ups you were supposed to do the previous day + do the scheduled
number of sit-ups for the day. In this case, unlimited rest between the two sets of sit-ups is allowed.
Re-Test:
4. Check your improvement by Re-Testing your ability
Your Re-Test will be done using the same scaled Sit-ups used for the pre-test in #1 above.
Perform
_______________________________ Sit-ups + 25 for time.
Starting (#1 above) Max Sit-ups
Scoring:
5. Calculate your Score
_________________ - _________________ = __________________
Re-Test Time
Pre-Test Time
Challenge Score
#4 above
#2 above
The lowest Challenge Score wins!