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SenshiFit Point System – New

This will be a point system for everyone involved with SenshiFit. It will give you a good idea of where you are strength and cardiovascular wise.

  1. Push Ups –
    • Elbows at 90 degree angle at the bottom and full extension at the top. No more than 2 seconds rest.
    • Each 10 will be 1 point with numbers in between counting as .1, .2, etc. So 55 push ups is 5.5 points
  2. Sit ups in 60 Seconds –
    • Men hold 5lb dumbbell behind their heads, women hold 3lb dumbbell.
    • Same scoring as above
  3. Wall Walks –
    • Starting position is a chest on floor and then walking back to one hand touching within one foot of the wall.
    • Each touch and then back to chest on floor is 1 point.
  4. Squats –
    • Men will have dumbbell weight = to 30% of body weight. So a man at 200lbs. will have 60 lbs of dumbells or 2-30lb dumbells held at their shoulders. Women will have dumbells = to 25% of body weight. So a woman at 150lbs will use about 40 lbs of dumbells or 2-20 lbs dumbells.
    • 10 reps is = to 1 point with reps in between counting as .1, .2, etc.
  5. Shoulder Presses –
    • Men will use dumbbell weight = to 25% of body weight. So a man at 200 will use use 2-25lb dumbells. Dumbells and elbows pointing forward.
    • Point system same as above.
  6. Dumbell punches –
    • Men will use 5 lb dumbells and women 3 lb dumbells. Continuous punching with each 2 punch combination lasting 1 second. One minute counts as one point with seconds counting as partial. So a 3:30 continuous punching would be 3.3 points.
  7. Dumbell Squat Front Kicks –
    • Men will use 2 – 10lb dumbells and women 2 – 5 lb dumbells. A complete squat with alternating front kicks.
    • Every 10 is 1 point with between reps being partial points
  8. Round House Kicks in 2 minutes –
    • One minute each side. The kicking foot must come down at least a foot behind the stabilizing foot. Go for one minute on one foot and then immediately switch
    • Each 10 kicks count for one point with reps in between being partial.
  9. 1,2,3,2 Combinations in 2 minutes –
    • Must be full extension with elbows near locking on each punch or the combo will not count.
    • Same scoring as above.
  10. Burpies with 1,2 Punch in 2 minutes –
    • Chest hits the floor at the bottom and Feet leave the ground one inch at the top. Then give partner 1,2,1,2. Repeat. A lot.
    • Same scoring as above.

Example

Johnny (175lbs.)

  1. 77 push ups = 7.7 points
  2. 31 sit-ups with 5lb dumbbell = 3.1 points
  3. 9 wall walks = 9 points
  4. Squats (175x.30=52.5 so rounded to 50lbs and 2 – 25lbs dumbells) 21 times =2.1 points
  5. Shoulder Presses (175x.25 = ~40lbs so 2 – 20lb. dumbells) 25 times = 2.5 points
  6. Dumbell Punches – (5lb dumbells for 3:15) = 3.15 points
  7. Dumbell Squat Front Kick – (31 alternating front kicks) = 3.1 points
  8. 2 minute Round House Kicks – (45 kicks on the right and 38 on the left in 2 minutes) = 8.3 points
  9. 1,2,3,2 Combinations in 2 minutes – (Completed 85) = 8.5 points.
  10. 10. Burpies with Combo– (25 in two minutes) = 2.5 points

Johnny’s score = 49.95

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