Programming around work fitness test

[Jim Holford]

I have a fitness test that I need to complete for work in June:

1.5 mi run
300meter run
Vertical jump
max push ups
max sit ups in 60 seconds
Max pull ups

I am not concerned about passing(I could do that right now)but it is a competitive thing on the team so I want to do as well as I can.

Right now, I’m getting to the end of a short LP after a 6 month lay off.

I’m 5’10” 200 and my last work sets were as follows:
Squat: 365x5
Press: 137.5x3x5
Bench: 200x5
Dead: 395x5
Chins: BWx5

For cardio, I have access to a treadmill and rowing Machine

I think I am gout I start with a few weeks of 30-45 min walks on incline on off days and as I get closer hit some intervals on the rower and then maybe a few runs in the last 2 weeks.

Push ups, I think I will just do volume leading up. I’m not sure how far out I need to do this though.

Sit ups, again volume will be the deal as I get closer but also trying to avoid back strains.

Does this sound like a reasonable approach? How will I need to modify my lifting program?

[heinz83]

That fitness test doesn't look like any reason to change your lifting program. I would do more chins though - you can do way more than 5. Also do some pullups.

[Jim Holford]

That fitness test doesn't look like any reason to change your lifting program. I would do more chins though - you can do way more than 5. Also do some pullups.

I did 20 per day in as many sets as it took MTTF for 2 weeks and now 25 per day MTTF for the last week. I’m gonna start weighting them soon.

[Mark Rippetoe]

Pushups will follow your bench, not high-rep pushups.