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Ninja Warrior Fitness Test
Ready to be a Ninja?
This is the fitness test ninjas did for Australian Ninja Warrior to get on the show!
Goal: To complete without failing or dropping off. write down every time you incomplete an exercise so you can break the record next time!
| Exercises | Sets x Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| Plank | 1 x 5 mins (Don't drop) | BW | Hold position | 1 min |
| Push Up to Pull Up | 1 x 5 mins
(Continuous. Do every 7 seconds) |
BW | Fast-controlled | 1 min |
| Dead Hang (2 hands)
Dead Hang (1 hand) |
1 x 5 mins
(First 3 mins with two hands. Last 2 mins alternating one hand) |
BW | Hold Position | 1 min |
| Shuttle Sprints to Burpees | 5 x 10 5m shuttle sprints + 5 burpees
(50m distance per set. Rest 30 seconds between sets) |
BW | Fast | 1 min |
| End Test | End Test | End Test | End Test | End Test |
Obstacle Racing Conditioning Program Sprint 7km
This is for people participating in short distance obstacle racing events between 5-10km. Best to utilise this program with our Rrunning Strength & Entry – Level Upper Body program!
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| Run 100m Walk 50m x 5 |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
| WARM UP | |
|---|---|
| 1. Forward/backward arms swings
2. Side-to-side trunk rotations 4. Forward/backward leg swings 6. Hopping in place with locked knees 7. Jogging forward while rotating hips from left to right 8. Jogging in place with high knees 9. Jogging in place with butt kicks Do each of these movements for 20 seconds. 7. Run for 20 secs/walk 20 secs x 4 |
|
| MAIN SESSION | |
| 2 Sets 15 seconds running – 70%-85% 15 seconds walking (rest) 30 seconds running – 70%-85% 15 seconds walking (rest) 45 seconds running – 70%-85% 15 seconds walking (rest) |
|
| COOL DOWN | |
|
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| 10x50m with 10 seconds rest in between. |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
Obstacle Racing Conditioning Program Super 14km
This is for people participating in middle distance obstacle racing events between 10-14km. Best to utilise this program with our Running Strength & Entry or intermediate – Level Upper Body program!
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| 1x1KM Moderate to High Intensity |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
| WARM UP | |
|---|---|
| 1. Forward/backward arms swings
2. Side-to-side trunk rotations 4. Forward/backward leg swings 6. Hopping in place with locked knees 7. Jogging forward while rotating hips from left to right 8. Jogging in place with high knees 9. Jogging in place with butt kicks Do each of these movements for 20 seconds. 7. Run for 20 secs/walk 20 secs x 4 |
|
| MAIN SESSION | |
| 2 sets 1) 15s running – 70%-85% -15s walking (rest) 2) 30s running – 70%-85%- 15s walking (rest) 3) 45s running – 70%-85% - 15s walking (rest) 4) 15s running – 70%-85% -15s walking (rest) 5) 30s running – 70%-85% - 15s walking (rest) 6) 45s running – 70%-85% - 15s walking (rest) 2 minutes walking (rest) & repeat |
|
| COOL DOWN | |
|
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| 10 x 100M Moderate Intensity with 20 seconds rest in between |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
Obstacle Racing Conditioning Program Beast 21km
This is for people participating in long-distance obstacle racing events 14km+! Best to utilise this program with our Running Strength & Entry or intermediate – Level Upper Body program!
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| 1x3KM Moderate to High Intensity |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
| WARM UP | |
|---|---|
| 1. Forward/backward arms swings
2. Side-to-side trunk rotations 4. Forward/backward leg swings 6. Hopping in place with locked knees 7. Jogging forward while rotating hips from left to right 8. Jogging in place with high knees 9. Jogging in place with butt kicks Do each of these movements for 20 seconds. 7. Run for 20 secs/walk 20 secs x 4 |
|
| MAIN SESSION | |
| 3 Sets
1) 15s running – 70%-85% -15s walking (rest) |
|
| COOL DOWN | |
|
| WARM UP |
|---|
| Short 3 min warm up run 1. Hamstring Walkouts 2. Squats 3. Lunge with twist 4. Knee Grabs 5. Ankle Grabs 6. 5 x 10m shuttles (1× 50% 1× 60% 1× 75% 1× 85%) |
| MAIN SESSION |
| 1x4KM Moderate to High Intensity |
| COOL DOWN |
| 1.Lying Hamstring Stretch 2. Pidgeon Stretch 3. Groin Stretch 4. Gastrocnemius Stretch 5. Soleus Stretch 6. ITB Stretch 7. Hip Flexor Stretch 8. Standing Quad Stretch |
SHAUN ACHIEVED 1ST PLACE IN THE SPRTAN NATIONAL SERIES FOR HIS AGE!
