Training

10 Key exercises to measure your 30 km fitness

1) 5 Chin ups

2) Run a sub 50 minute 10km

3) 30 press ups in 2 minutes

4) 10 x 1 meter box jumps

5) Sandbag carry (20-30kg) up a 1 minute hill 5 times with no rest.

6) Weighted lift with 40kg and hold it in standing for 1 minute

7) 5m rope climb

8) 1 minute of suspended hanging while constantly moving your hand position

9) Be able to wade through 50m of water

10) Crunch pulse with a 5kg weight in each hand for 1 minute.