HIIT

Sled test! This is from the sled test series and details are here

This is a good baseline to test and then retest next year. Put forth hard effort with each attempt, don't try to game this.

If you don't have a sled, you could do this with a variation of step ups. Starting with 20 step ups holding weights in each hand. Each round add 10 step ups and increase the load. Goal is to get to maximal load unbroken.

Both tests should land in realm of 5-6 rounds if starting load is correct.