The Army has really stepped up their game lately.
As long as everyone can remember, the Army has tested the fitness of individuals with only three exercise–how many push-ups and sit-ups you could do in two minutes and then see how long it took you to run 2 miles. These three exercises really only tested an individuals endurance, not their strength, not their power, and certainly not their agility. Certain people saw this was an issue and spend a couple years creating a new Army standard.
Do you think you have what it takes to pass the test? Read on and test yourself to see where you rank. Are you basic, strong or an elite?
1. 3-Rep MAX Hex Bar Deadlift
TESTS Raw strength
Push your hips back and bend your knees to grab the handles. Maintain a flat back as you stand, pause, and then return the bar to the floor. Do 2 more reps.
Basic: 120–229 LB
Strong: 230–349 LB
Elite: 350-400
2. T-Stop Pushup
TESTS Upper-body endurance
Start prone. Do a pushup; lower yourself to the floor. Throw your hands out to your sides. That’s 1 rep. Go for max reps in 2 minutes.
Basic: 15-30
Strong: 31-60
Elite:61-80
3. Leg Tuck
TESTS Core, grip, and stamina
From a hang, flex at the elbows, hips, and waist, and raise your knees to touch your elbows. That’s 1 rep. Return to a hang. Go for max reps.
Basic: 3-5
Strong: 6-13
Elite:14-25
4. Standing Power Throw
TESTS Total body explosive power
Hold a 10-pound medicine ball, squat, and throw it over your head as far backward as you possibly can. Measure the distance in centimeters.
Basic: 350-799
Strong: 800-1,199
Elite: 1,200+
5. 250-meter Sprint/Drag/Carry
TESTS Speed, power, and stamina
All events are 25 meters out and back for time: (1) sprint, (2) 100-pound sled drag, (3) sprint, (4) two 40-pound kettlebell carry, and (5) sprint.
Basic: 3:00-2:10
Strong: 2:09-1:50
Elite: 1:49-1:30
6. 2-mile Run
TESTS Endurance and grit
Run a flat 2-mile course as fast as possible. Record your time in minutes and seconds.
Basic: 21:00-15:30
Strong: 15:29-12:45
Elite: 12:44-11:30
Workout explanations credited to Women’s Health. Check out their article to see visuals for all exercises.
