Spinal Flow Yoga

Gen-Fit Test

Test, score, and track total body strength, stamina, and speed, in 3.0 minutes.

Warnings

Warning (1/3): if you’re “out of shape”


While this test is for all levels of fitness. If you are very weak, injured, or above ideal weight, the safe way of taking the test may be to NOT “physically” take the test. You still get a score, it’s just zero, for now.


Thus, if you look at the three parts below and have anxiety about taking the test, good enough, you took the test. You just scored a zero, and while that’s a bad score, it’s a good thing to know. Challenge is accepted, it’s all up from here. And if my experience as a physical therapist taught me anything, it’s that zero is common, it’s not that hard to move up, and down from zero isn’t cute at all.

The good news is that while the test is derived from Levels-2 and 3 of Spinal Flow’s F5 program. F5 has a Level-1, designed to safely and effectively get virtually everyone scoring positively. More good news is the “5” in F5 means it’s only 5 minutes. More info…


Warning (2/3): if you’re in reasonable shape


If you are in at least modest shape, you’ve read the descriptions, watched the demos, and think you can safely take the test, I encourage you to try, but I would caution you to ease into it at first. You get as many tries as you want to work up a better score later. The test is NOT all or none. If you look at the three parts and think you can do some Lunges or Pushups, but maybe not Pullups, doing what you can will get you on the board. As you gain experience, fitness, and self-awareness with the exercises you should know when you can safely give it your all. Likewise as overall fitness improves the more difficult or impossible aspects will become easier/possible.

If you’re in this group and your score isn’t as high as you would like, becoming a member and doing F5 will almost certainly bring you up in the most efficient way possible.


Warning (3/3): to all

The L3-Lunges are harder than EVERYONE thinks. Knee-to-floor-jump-lunges to failure are taking things to an entirely different level. And unlike the Pushups and Pullups not something most of us have prior experience with. Though faster, they are easily 3-4 times as intense as a regular L2-Lunge. Attempting L3-Lunges without having scored a >35 in 1-minute on the L2-Lunges makes it fairly likely you will strain something. I’ve witnessed people literally collapse, during or right after the exercise, you have been warned. That said, L2-Lunges are not the elite level test that L3s are, and with proper preparation and fitness L3s are both safe and awesome.

The Test

3 tests, 60 seconds each, for a total of 3 minutes.

Part 1: Lunges

KNEE-TO-FLOOR (count the number of full reps in 1 minute)

Option: Choose L2 or L3, L2 at first.


L3-Lunges are advanced and high risk unless you are strong enough to score a >35 on L2-Lunges. Most people will initially score better with L2, because even though L3s are faster, they are ~3.5 times harder, causing most to fatigue that much quicker.

L2-Lunges (time: 1 minute)

Or

L3-Lunges (time: 1 minute)


Part 2: Pushups

Off feet, CHEST TO FLOOR at bottom and FULLY STRAIGHTEN ELBOWS at top (count the number of FULL reps you in 1 minute)

Did I emphasize the point of going ALL THE WAY UP, and ALL THE WAY DOWN enough? If not let me do so again because almost everybody cheats their pushups, and have been since childhood. While it’s generally unintentional, it costs you muscle.

If these are too difficult F5 has and L1 and L2 version to work you up.

L3-Pushups (time: 1 minute)


Part 3: Pullups

(count the number of full reps in 1 minute)

Like pushups, people tend to cheat these by not going all the way down. Watching my own videos, I’m judging myself as marginal at best. Still a good exercise.

L3-Pullups (time: 1 minute)


Notes

One minute each is plenty for the test. Once you can go 60 seconds without a pause, you’ll find increasing your rep speed, so as to increase their number inside 60 seconds, increases intensity considerably. You are allowed as much rest between tests as you want. Doing them on different days is OK. If you are already doing F5, you need not test in addition to the workout, rather just keep your timer in view and make a mental note of your reps as you hit your 60 second split time where applicable.

Men’s Scoring
Women’s Scoring

100% score for men is 200 reps. A total of 110 Lunges, 60 Pushups, 30 Pullups. Greater than 100% is possible, though nobody has done so.

Absolute percent is what matters most (i.e. moving up from a 56% to a 59%, and then 60, 61…). However, if you want a break down into levels the following seem reasonable.

  • >90% Killing it
  • 80%-89.9 is an A
  • 60-79.9% is a B
  • 40-59.9% is a C
  • 20-39.9% is a D
  • <20% is an F

100% score for women is 150 reps. A total of 100 Lunges, 35 Pushups, 15 Pullups, each within 60 seconds. Greater than 100% is possible, though nobody has done so.

Absolute percent is what matters most (i.e. moving up from a 56% to a 59%, and then 60, 61…). However, if you want a break down into levels the following seem reasonable.


  • >90% Killing it
  • 80%-89.9 is an A
  • 60-79.9% is a B
  • 40-59.9% is a C
  • 20-39.9% is a D
  • <20% is an F