Fitness Scorecard

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Exercises
Changes apply immediately.
Floor to shoulder — load reference table
Total load = weight (kg) × reps. Level shown is the age-adjusted achievement for that combination.
Broad jump — distance reference table
Distance expressed as % of height. 100% = jumping your own height = Blue. Age-adjusted thresholds apply.
30-minute run — distance reference table
Distance covered in 30 minutes. Age-adjusted thresholds apply.
Pull ups — reps reference table
Reps performed. Age-adjusted thresholds apply.
Sandbag lift & carry — distance reference table
Standard distance = 2400m at each threshold weight. Enter weight + distance to score your result.
Illinois agility run — time reference table
Time in seconds — quicker = better. Age & gender adjusted.
Press ups — reps reference table
Reps — floor up. Age & gender adjusted.
Shotput — distance reference table
Distance thrown as % of height. Standard shot = 10% of target weight.
2400m run — level thresholds
Quicker = better. Range shows time window for each level.
Knee raises — reps reference table
Knee raise reps — hanging. Age & gender adjusted.
Burpees — reps reference table
Burpee reps — beat rhythm. Age & gender adjusted.