Fitness Test Prep

You have a date and a scoring table: eight weeks left to raise every score. Four sessions per week, two four-week phases. First the aerobic base and relative strength on push-ups and pull-ups, then the exact test formats: shuttle run by stages, timed rep work, a full dress rehearsal and a final taper.

What the program includes

• 8 weeks · 4 sessions / week · Beginner to intermediate
• Equipment : pull-up bar · timer · running · band
• 8 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 4) : Four weeks to lay the groundwork: running technique, relative strength on push-ups and pull-ups, core endurance. In week 1 you take the entry tests and write the scores down: they steer the whole block.
• Phase 2 · Test-specific (weeks 5 to 8) : Everything moves to test format: shuttle stages, timed push-ups and sit-ups, AMRAP pull-ups, and a full rehearsal at the end of each week. Week 8 is lightened: you arrive fresh on the day.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.