Duration:       Perform as many exercises as possible without stopping, until the time limit is up!

Sequence:       Must be in the following order: Pull-Ups, Sit-Ups, Push-Ups, Box Junps, Bench Dips, 1 min rest while moving to next exercise....

(There is a printable version of these exercises at the bottom of this page.)

1. Pull-Ups: Over hand grip (back of hands facing you); chin over bar & arms fully extended. Perform as many Pull-Ups as possible without stopping in 2 minutes.

(One minute rest before change)

2. Sit-Ups: Knees bent and feet anchored; arms crossed in front with hands holding opposite shoulder. Perform as many Sit-Ups as possible without stopping in 2 minutes.

(One minute rest before change)

3. Push-Ups: The upper arm must be parallel to the floor at the lowest point and full extension at the highest point. Perform as many Push-Ups as possible without stopping in 2 minutes.

(One minute rest before change)

4. Box Jumps: Feet must be together (Box Height must be 16" (40 cm) off the ground). The majority of the foot must land on the top of the box. Perform as many Box Jumps as possible without stopping in 2 minutes.

(One minute rest before change)

5 . Tri-Cep Dips: Arms must be parallel to the floor at the lowest point and full extension at the highest point. Feet must be elevated off the floor on a box or bench. Perform as many Dips as possible without stopping in 2 minutes.

(End of test)

Click here to download your Detail & Repetition Record sheet

Click here for a printable version of the Biathlon Strength Test