So the physical requirements to get recruited is:
At least grade 2 on 3000-meter run test.
Average grade 2 on strength tests.
Can swim 200 meter without stopping.
3000 meter
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||
Grade
|
Men
|
Women
|
6,0
|
09:30
|
10:45
|
5,5
|
10:00
|
11:20
|
5,0
|
10:40
|
11:55
|
4,5
|
11:15
|
12:30
|
4,0
|
12:00
|
13:05
|
3,5
|
12:30
|
13:30
|
3,0
|
13:00
|
14:00
|
2,5
|
13:30
|
14:30
|
2,0
|
14:00
|
15:00
|
Strength test
|
|||||
Hang-ups
|
Push-ups
|
Sit-ups
|
|||
Grade
|
Men
|
Women
|
Men
|
Women
|
Men/women
|
6,0
|
14
|
20
|
45
|
26
|
70
|
5,5
|
13
|
18
|
42
|
24
|
64
|
5,0
|
12
|
16
|
39
|
22
|
58
|
4,5
|
11
|
14
|
36
|
20
|
52
|
4,0
|
9
|
12
|
32
|
18
|
46
|
3,5
|
7
|
10
|
28
|
16
|
40
|
3,0
|
6
|
8
|
24
|
14
|
34
|
2,5
|
5
|
6
|
20
|
12
|
27
|
2,0
|
4
|
5
|
16
|
10
|
20
|
1,5
|
3
|
4
|
12
|
8
|
15
|
1,0
|
2
|
3
|
9
|
6
|
10
|
0,5
|
1
|
2
|
6
|
4
|
5
|
0,0
|
0
|
0
|
0
|
0
|
0
|
The hang-ups for men and women are completed differently. Men needs to do normal hang-ups with shoulder wide grip (chin needs to be over the bar). While women do reversed rows (with horizontal body).
The push-ups starts with straight arms with shoulder wide stand. The chest needs to touch the floor on each repetition.
The sit-ups are quite different from other abdominal exercises, because it tests more the strength of the hip flexors (m. iliopsoas), than the abdominal muscles. You must have the hip and knees in about 90 degree angle, and a fist width between your knees. Your hands must be folded behind your head, and the elbows must touch the knees on each repetition. Switch between letting the left elbow touch the right knee and right elbow touch the left knee, for each rep.
We will do the testing on sunday. Starting with the strength tests at clubfit, then run 3000m in the direction of aquadrome, jog the last bit, and then go for a 200m swim in the pool.
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| Our ambitions! |
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| Reality? Check in on sunday to see! |
Stay tuned for new updates. On friday there will be new measurements and pictures!
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