Observable, Measurable, Repeatable

After adopting what the definition of fitness (work capacity across broad time and modal domains) is, and deciding that is what you want to improve, then the action steps to take are to make your practice and training results-based, in order to get to the goals you want to accomplish.

Make the results that you obtain in each and every practice and training session:
1. Observable
2. Measurable
3. Repeatable

Consider that your 1 hour practice and training session each day as a series of your own science experiments.

You can use the Scientific Method as a framework of thinking for your practice and training sessions, to obtain observable, repeatable, and measurable results, and continually experiment based on those results..

For example, you observed (from previous measurable data you gathered from the last time you did this 4 months ago) that you completed 8 rounds + 14 repetitions with a 20-in. Box and a 44-lb. Kettlebell in this couplet:
Complete as many rounds and repetitions as possible in 12 minutes of:
12 Box Jumps (24-in./20-in.)
12 Kettlebell Swings (53-lb./35-lb.)

Today, you are going to repeat this couplet from 4 months ago under the same independent variables, or controls as the first time you completed it on that day:
1. Same amount/quality of sleep
2. Same time of day/location
3. Same amount of water/salt intake
4. Same nutrition/supplement intake
5. Same clothing
6. Same equipment (height and weight, respectively)/same arrangement of equipment
7. Same movements
8. Same room/ambient temperature

With better technique of Box Jumps and Kettlebell Swings that you have learned, practiced, and trained in the 4 months since the first time you did this couplet, today you can hypothesize that you can get at least 1 more round total, which would be your dependent variable.

If you happen to have obtained at least 1 more repetition total than the first time you did the couplet, then that means your fitness has improved; you moved more weight, over a longer distance, faster. Your work capacity in this arrangement of modalities and in this time domain has then improved.

To conclude and to generate more observations from today’s experiment, by learning how to do these 2 movements better over the past 4 months, then you were able to move more efficiently and effectively today. You saved energy in each repetition of the movements so that any feeling of fatigue set in later than before, and did not slow you down. You did not have to rest as much/longer as compared to the first time. You got to perform more repetitions the same amount of allotted time. You got more work done.

From here you can make another hypothesis: by challenging your technique and further improve your fitness, you can increase the box height a couple more inches, and increase the weight of the kettlebell a few more pounds. You would have to either get the same or greater number of rounds and repetitions completed the third time around doing the couplet.

By continually experimenting from session to session, day to day, month to month, and year to year for the rest of your life, you will achieve the fitness and health goals that you initially sought to achieve (and more).