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💪 Standard

HYCROSS PFT — Full 11-Station Test

advanced·1 day· Pro
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How Standard works

Do each exercise for the given sets × reps. Rest between sets, then move to the next.

Day 1

HYCROSS PFT — All 11 Stations

1

RUN

400m · 1×1

400 m
2

SLED PULL

40m · 1×1

40 m
1

SKI ERG

1km · 1×1

1 km
2

ROWING

1km · 1×1

1 km
3

BURPEES BOX DOUBLE JUMP

1×40

1×40
4

RUN

600m · 1×1

600 m
5

BIKE

30 cal · 1×1

30 cal
6

FARMER CARRY (2×24 KG KB)

150m · 1×1

150 m
7

RUN

800m · 1×1

800 m
8

LUNGES (15 KG SANDBAG)

1×80

1×80
9

WALL BALL

1×100

1×100

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Before You Begin

Watatan provides fitness and nutrition guidance for informational purposes only. Always consult a qualified physician or healthcare provider before starting any new exercise or nutrition program, especially if you have pre-existing medical conditions or injuries.

Exercise guidelines referenced from American College of Sports Medicine (ACSM) and World Health Organization (WHO) physical activity recommendations.