Fitness Friday: 3 Fitness Tests to See If You’re Mountain Ready
Sep 25, 2025
By MTN OPS TEAM
Presented by MTN OPS x MeatEater
If you want to know where your fitness really stands, it helps to test yourself across all three of the body’s energy systems. That means not just being strong, not just having lungs, but being able to perform at every level: max effort, mid-range intensity, and long-haul endurance.
In this week’s session, MTN OPS Ambassador Rich Froning lays out three simple but effective tests that give you a snapshot of where you’re at and how balanced your training really is. Built on a CrossFit-style model of “training for the unknown,” these benchmarks show whether you’ve got the strength, grit, and conditioning to handle the mountains.
Why Test All Three Energy Systems?
Most workouts only focus on one type of effort, like long cardio sessions or short bursts of strength work. But hunting (and life in the mountains) demands all of it.
- Phosphagen system: Short, max-effort power (think: lifting heavy).
- Glycolytic system: Mid-range, high-intensity bursts (think: 5–15 minutes of grind).
- Oxidative system: Long, slow endurance (think: rucking all day).
“If you’re balanced in all three pathways, you’re a well-rounded athlete and ready for the mountains,” says Rich.
1. Phosphagen = Max Strength
Your test here is simple: move heavy weight. Pick one of the following lifts and see where you stack up.
Targets to Hit:
- Bodyweight clean or power clean (any style)
- 1.5 × bodyweight squat
- 2 × bodyweight deadlift
If you can handle those numbers, you’ve got a solid strength base to build from.
2. Glycolytic = Mid-Range Power
This is where you find out if you can push hard when it matters – sustained intensity for minutes, not seconds.
The Test:
- 20 Dumbbell Snatches (50 lb men / 35 lb women)
- 10 Burpee Box Jump Overs
- Repeat for 3 rounds
Goal Time: 8–10 minutes or less
“This one should burn. It’s meant to challenge your lungs and your grit at the same time,” says Rich.
3. Oxidative = Endurance
Finally, it’s time to see if you can go the distance. Hunters know this better than anyone—the mountains reward those who can keep moving.
Options:
- 10K Ruck (pack loaded)
- 10K Run
- “Murph” (1 mile run → 100 pull-ups → 200 push-ups → 300 squats → 1 mile run; add a ruck or vest for a tougher challenge)
Pick your poison but no matter which you choose, the goal is steady effort over time.
Watch the Workout in Action
Check out how Rich Froning tackled this session and get inspired to take it on yourself.
Watch on Instagram
Final Thoughts from Rich
“These three tests give you a well-rounded picture of your fitness. You don’t need to specialize in one area. Instead, build the ability to lift heavy, grind hard, and endure long. That’s the kind of fitness that carries over to the backcountry.”
With this approach, you’ll know exactly where you stand and what to work on before the next hunting season.
