Station 2: Push and Pull Station - "Deal with the Problem Physically"

After completing the sixth lap you move directly to the PULL station. This involves grabbing the rope with two hands and pulling the 80 lb weight off its rest while moving through a controlled 180 degree arc (half circle). You must complete three arcs with the weight off the bottom rests. You will be asked to move your whole body deliberately from side to side while keeping the weight up off the rests. The tester will require you to “break the plane of the machine” with your shoulder closest to the wall, which requires a DELIBERATE side to side movement. IF the weight touches the rest during the three arcs, you must start the activity over and complete three arcs in succession without the weights touching bottom. Further, your arms must not be straight or locked out when you are moving from side to side. You will be required to show some degree of bend at the elbow joints to demonstrate the necessary shoulder girdle and arm strength. Two verbal corrections will be provided and if you are still unable to demonstrate correct technique the test will be stopped and recorded as incomplete and not meeting standard.

Following the third arc you will be directed to lower the weight and move to the adjacent mat to complete two sprawls. This involves lowering yourself down to the mat to lie on your chest/stomach. This is followed by a roll over to your back and standing up. You will be asked to touch a 5 ft high line/ mark on the closest wall prior to repeating the fall to your chest/stomach – rollover to back and stand up sequence. After your second sprawl you will move immediately to the PUSH machine.

The PUSH sequence is similar to the PULL in that you must push the 80 lb weight off the rests and keep it off bottom while completing three arcs (half circles). Once again you must not allow your arms to straighten during your side to side motion. IF the weights bottom out during the sequence you will be asked to re-start and complete three pushes in succession before lowering the weights. If you are unable to demonstrate correct technique after two attempted corrections, the test will be stopped and marked as incomplete and not meeting standard.

Following the third arc you will be directed to lower the weight and move to the adjacent mat to complete two sprawls. This involves lowering yourself to the mat to lie on your chest/stomach. Roll over to your back and stand up. Touch the 5 ft high line on the wall and repeat a second sprawl. Stand up and return to the PULL station where you will complete another three arcs PULLING / two sprawls/ three arcs PUSHING / two sprawls. Upon completing your final sprawl you will stand and touch the timing cart with your hand which is the signal for the timer to stop.

This station takes between 70 to 90 seconds to complete. It involves a total of six pulls, six pushes and eight sprawls completed in the sequence as described above.