Typhoon So what do you mean by needing over 75 from all 3 components
So on the first chart…you can pick to do either normal push-ups (as many as you can complete in 1 min) or hand release push-ups (as many as you can complete in 2 min)…then you get to rest for 5 min. Next, you pick one from either normal sit-ups (1 min) , cross leg reverse crunches (2 min) or the plank…then you get another 5 min to rest.
The HAMR shuttle is 2 lines that are 20 meters apart and you run each shuttle leg when the audio beeps…the beeps begin getting closer together as you progress through each level. For example, level 1 consists of running 7 shuttle legs at the same pace…then level 2 is another set of shuttle legs but with the beeps slightly closer together then level 1…there is a HAMR audio file on YouTube I think.
To score your test here is example of how mine went yesterday using my 50-54 yo chart:
I chose normal pushups and did the max of 36 for 20 pts
Then I chose cross leg reverse crunch and did 33 of them for 17.3 pts
Then on the HAMR I did 30 shuttles which was 48 pts
Final score = 85.3
