Gasper Bonomo Kickboxing Program Testing Layout

Gasper Bonomo Kickboxing Program Testing Layout

SATURDAY JULY 09 2016

1:00PM TO 2:30PM

Inviting all my students to attend

-Reach for the stars team-

TESTING LAYOUT

Arrive at 12:30pm for warm up

1:00pm Introduction of the testing

FITNESS CIRCUIT PRACTICAL EXAM

Including the following:

*Reps vary from level to level*

Outdoor Running

Yellow rank- 1.5 km 

Orange rank - 2 km

Purple rank - 2.5 km

Green rank - 3 km 

Push ups

Yellow rank- 15 

Orange rank - 20

Purple rank - 30

Green rank - 50 

Sit ups

Yellow rank- 15

Orange rank - 20

Purple rank - 30

Green rank - 50

Burpees

Yellow rank- 15

Orange rank - 20

Purple rank - 25

Green rank - 30

Planks

Yellow rank- 15 sec 

Orange rank - 20 sec

Purple rank - 30 sec

Green rank - 45 sec

Squats  

Yellow rank- 15

Orange rank - 20

Purple rank - 30

Green rank - 50

PRACTICAL TECHNICAL KICKBOXING EXAM

Vary from level to level including the following:

Bag Drills

Pad Holding Partner Drills

Partner drills

Foot work drills