1.) Pull Ups (Dead Hang)
Maximum number of strict pull ups in two minutes. Hands are placed shoulder width apart. Chin must reach above the bar and arms must be straight at the bottom. You may come off of the bar to rest but you must lower yourself to fully extended arms before you release your grip. Ends after 2 minutes are up. Alternative: Dead Arm Hang (Hang from the bar for as long as you can.)
2.) Sit Ups
Maximum number of sit ups you can complete in two minutes. Lying on your back you will reach forward between your legs and touch the ground in front of your feet. You will then lower yourself and touch the ground behind your head with your hands.
3.) Push Ups (Knee Push Ups)
Maximum number of push ups in two minutes. Feet together and hands just outside shoulder width apart. Lower yourself until your arms are parallel with the ground. Push up until your arms are fully extended. You may come out of the push up position to rest on your knees but you must complete the previous push up fully before you do so.
Maximum number of air squats in two minutes. Stand with feet shoulder width apart. Lower yourself until your legs are parallel with the ground. Stand up until your legs are completely straight.
5.) Spidermans (Mountain Climbers)
Maximum number of spidermans in two minutes. You will start in the push-up plank position. Moving one leg at a time you will bring your knee up so it touches your arm on the same side. Bring your leg back and repeat on the other side. Each time your knee touches your arm is a point. Your feet cannot touch the ground while you move your leg to or from your arm. They can only touch in the far back plank position. You may rest in the downward dog position but once any body part other than your hands or feet touches the ground you are done.
Maximum number of burpees in two minutes. Lower yourself so your chest touches the ground. Push up and jump your feet to your hands. Stand up and clap your hands above your head as you jump. Feet must leave the ground.
7.) 10M Sprints
Maximum number of 10 meter sprints you can complete in two minutes. From the starting line you will run to the 10 meter line. You will then run back to the starting line. You will continue to do this for as many times as you can. It's a rep each time your foot crosses the 10m line or start line.
8.) Triple Jump
Maximum distance you can jump from a standing position with three jumps. Distance will be measured from the starting line to where your heal lands on the third jump. You will get a max of three attempts within the two minute time frame.
9.) 20M Sprints
Maximum number of 20 meter shuttle runs you can complete in two minutes. Each time you cross a line is a point.
Maximum time you can hold a elbow plank. Lower yourself so your forearms are on the ground and your legs are straight. Time will stop when your body is no longer able to hold a straight line from your head to your feet. Both elbows and feet must remain on the ground at all times. Scored to the nearest 10 seconds.