Ski Fitness Work Capacity Progression Test

This week I administered a work capacity test to all the ski fitness athletes.I combined strength, core, and endurance exercises into a short test that took people anywhere from 11 minutes to 17 minutes to complete. Everyone did very well for only their 3rd class, having to sprint through sandbag get-ups, pushups, hippity hops and weighted sit-ups. This test was very core intensive, so many muscles insert into the abdominal area and it is so important to keep all the muscles around there strong.

In order to track the athletes progression in the next 5 weeks I am going to retest them in four weeks. This test will really help them see the strength gains in their core, hip, shoulders and legs. This test works well for training mental strength and confidence as well. I want people to leave class feeling not only physically fit, but mentally ready for skiing or snowboarding.

Warm-up

5 min step-ups w 25lb pack

5 min ladder agility

Work Capacity Test

8 rounds for time

10x Hippity hops

3x ea SBGU

6x Push-ups

8x WTD sit-ups

10 minutes

10x Swings

20x High knees

10x KB clean

20x Russian twist

Stretch!!