AGQF Test 3
For time:
50 shuttle runs (1 rep = 50 ft)
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs (1 rep = 50 ft)
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the reps of shuttle runs in order to keep that portion under 5 minutes. If you are new to the rope climb, watch The Rope Climb (Basket) and The Rope Climb (Wrapping) and practice the wrapping styles, but consider modifying the movement for the workout. If you do not have access to a climbing rope, the towel pull-up is a comparable option. Reduce the load on the bench press in order to perform large sets.
Intermediate option:
For time:
50 shuttle runs (1 rep = 50 ft)
5 rope climbs
25 bench presses
5 rope climbs
50 shuttle runs (1 rep = 50 ft)
♀ 105 lb ♂ 155 lb
Beginner option:
For time:
30 shuttle runs (1 rep = 50 ft)
7 rope climbs, lying to standing
25 bench presses
7 rope climbs, lying to standing
30 shuttle runs (1 rep = 50 ft)
♀ 55 lb ♂ 75 lb