Test yourself.

The 7 physical tests - For the Gladiators - Or just to see how good you are.

1 - 5kg Medicine ball throw - From a kneeling position throw a 5kg medicine ball in a bench press movement, you will need to throw it around 10 metres to pass.
2 - Burpees - Achieve as many Burpees as possible in 60 seconds.
3 - Sprint - Sprint 20 metres and turn touching your hand on the floor, do this to complete 4 sprints of 20 metres.
4 - Crocodile walk - Tape your ankles together and walk in the wheel barrow method but drag your feet and keep your knees off the floor. Timed effort over 50 metres approx.
5 - Chin ups -Grab the bar with your palms facing away from you, with your arms in the straight down position, carry out the chin up exercise until your chin is well clear of the bar, return to arms straight down position, you will need to manage around 15 to pass.
6 - Mini Assault Course - More of an agility test with quick feet manoeuvres. Easy for runners. A lot harder for the hulk type weight lifters.
7 - Standing Jump - Feet together and jump from a stationary position , land on two feet, you will need to jump around 2.8 metres to pass. No falling back.

If you can manage all the above, then you have my fullest respect. Tougher than i thought especially as you don't have much time between tests.
I have now changed my weight lifting ideas at the gym to slightly less weight but with more of an explosive action, and less time between sets. Hopefully this will help in my pursuit for running faster times.
I visited the gym yesterday to try out my new ideas, and give it everything in my retaliation for failing, bloody hell , i'm stiff as hell today but it must be doing me good. No pain no gain.