The PFFA tests members Flexibility, Speed, Movement & Strength, to create an understanding of their current levels & a way in which to measure future improvements to their fitness.
Flexibility & Mobility
Score everything out of 10 points (10 being excellent)
1. Touch your toes (legs straight, hands flat on floor is 10)
2. Deep squat (Feet shoulder width apart, feet forwards, back straight is 10)
This has to be done as fast as possible.
Your score is your times.
4. 400m sprint
Hold as long as possible
High Plank (Arms straight, Back straight & core engaged)
Wall Squat (Thighs parallel to the ground)
Full fitness program
Want to really challenge yourself, join our Primal Challenger online program with workouts and a scoreboard to help you discover what fitness level you can achieve.
This is an On The Minute (OTM) Challenge. The aim is to do as many chest to floor Burpees as you can in your last min before the next minute starts. Your sore will be the min you do complete (not the one you finish in, not completed). Start at x5 in the 1st minute and then add x 1 Rep each minute round.
Burpees (OTM). (Chest must touch the floor and feet must leave the ground with hands clapping up above your head and eyes up, every rep)