This is a normal evolution of Army fitness standards that occur every 3-5 years, the removal of one event and a gender-neutral combat standard for 21 MOSs make it a new test.
OVERVIEW
The Army Fitness Test (AFT) will become the official physical fitness test of record for all Soldiers on June 1, 2025, replacing the Army Combat Fitness Test.
The AFT is designed to increase warfighting readiness, reduce injury risk and enhance the physical performance of the force.
- Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event.
- Combat enabling specialties: Maintains sex- and age-normed scoring that requires a total score of 300.
- No administrative action will be taken regarding the AFT until January 1, 2026.
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Improve Soldier and unit readiness
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Transform the Army's fitness culture
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Reduce preventable injuries and attrition
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Enhance mental toughness and stamina
Frequently Asked Questions
Menu
General
The following MOSs are all classified as combat for AFT purposes:
11A. Infantry Officer
11B. Infantryman
11C. Indirect Fire Infantryman (Mortarman)
11Z. Infantry Senior Sergeant
12A. Engineer; General Engineer
12B. Combat Engineer
13A. Field Artillery Officer
13F. Fire Support Specialist
18A. Special Forces Officer
180A. Special Forces Warrant Officer
18B. Special Forces Weapons Sergeant
18C. Special Forces Engineer Sergeant
18D. Special Forces Medical Sergeant
18E. Special Forces Communications Sergeant
18F. Special Forces Intelligence Sergeant
18Z. Special Forces Senior Sergeant
19A. Armor Officer
19C. Bradley Crew member
19D. Cavalry Scout
19K. M1 Armor Crewman
19Z. Armor Senior Sergeant
Higher fitness standards are strictly aligned with the unique physical demands of specific roles, maintaining readiness, and mission effectiveness.
Standards will be sex-neutral and therefore the same for both “men” and “women,” as those terms are defined in Executive Order 14168, “Defending Women From Gender Ideology Extremism and Restoring Biological Truth to the Federal Government.”
These updates stem from the Army's ongoing assessment of our physical fitness. Higher standards ensure Soldiers are prepared for wartime missions.
The SPT was removed due to its technical nature and injury risk. RAND analysis supports this decision.
Scientific analysis shows that higher fitness standards reduce injury risk.
The AFT focuses on events that reflect combat demands and raises standards for combat specialties.
The AFT enhances readiness by ensuring Soldiers are better prepared for the demands of combat.
Performance data from nearly one million ACFTs and RAND analysis informed this decision.
Based on roles in close combat and high physical demands.
An HQDA convening board and unit-level reporting will monitor impacts.
Yes. The combat standard applies to all Soldiers holding a combat specialty, regardless of assignment.
Not at this time. Future reviews may include more specialties.
Yes. They must average 70 points across events they can take and pass the alternate aerobic event if required.
Active-duty, Active Guard Reserve, and Reserve Soldiers on 60-day orders must retest within 90 days; National Guard and Reserve Soldiers within 180 days.
The Army designed the implementation plan to ensure Soldiers in the Regular Army, National Guard, and U.S. Army Reserve have the time, support and resources needed to succeed.
The Army Fitness Test maintains or raises fitness standards for all soldiers, utilizing age-normed scoring to acknowledge the force's demographics and the physiological demands on soldiers throughout their careers. This approach balances the need for experienced personnel with performance expectations, recognizing older soldiers often serve in less physically demanding roles. Leadership expectations remain unchanged, with leaders of all ages expected to lead by example. The Army continues to evaluate and refine fitness standards based on data and performance analysis.
There is no blanket requirement to take an AFT June 1, but any test administered on or beyond June 1 will be administered as the AFT.
No. Commanders can set those standards as goals in their training guidance, but they cannot mandate them as pass/fail criteria for Soldiers outside the designated MOSs.
Like past tests, the AFT may evolve over time. The Army typically revisits its fitness assessments every five to seven years to ensure relevance and effectiveness.
Focus on consistent physical training, not just test preparation. The AFT is designed to reflect and support battlefield fitness, ensuring Soldiers are better prepared to fight and win.
Active-duty, Active Guard Reserve, and Reserve Soldiers on 60-day orders must retest within 90 days; National Guard and Reserve Soldiers within 180 days.
Current policy remains in effect. Future changes will be communicated as needed.
There is no change to the temporary profile policy. Soldiers will train and test according to profile guidance and recovery timelines.
Policy
Soldiers who meet retention eligibility will be allowed to continue to remain in service based on options available at the time of reenlistment.
Soldiers in combat MOS/AOCs who do not meet the AFT combat standard but achieve the AFT general standard is subject to in-service reclassification. No administrative action will be taken against personnel prior to January 1, 2026 for Regular Army, Active Guard Reserve, and Reserve Component Soldiers on active-duty orders for more than 60 days must achieve the AFT combat standard beginning January 1, 2026. Soldiers serving in the Army Reserve component not listed above will have until June 1, 2026 to meet the AFT combat standard.”
During the voluntary reclassification phase (SEP-DEC 2025), Soldiers serving in a combat MOS/AOCs who do not meet the minimum 350 AFT combat standard score will be able to request voluntary reclassification if they are in the rank of PVT-SSG and under 18 years total active federal service.
Officers are offered voluntary branch transfer prior to January 1, 2026, like enlisted personnel.
Soldiers will compete for promotion based on their MOS regardless of the combat or general standard. 120 points is still the maximum points authorized, there will be a revised promotion points table, and scores will normalize as the AFT is implemented.
The AFT will not have any impact on centralized promotions.
ACFT scores recorded before May 31, 2025, will be valid for promotion considerations until September 30, 2025. The AFT general standard will be used for promotion actions beginning October 1, 2025. The AFT Combat standard will be used for promotion actions beginning January 1, 2026.
To receive promotion points for the AFT category under military training, starting October 1, 2025, all AFT general scores must be recorded in DTMS for promotion points. AFT Combat scores must be recorded in DTMS starting January 1, 2026.
A new policy is being drafted to grant a similar HT/WT exception to policy based on AFT standards.
An IPPS-A generated report will be produced monthly. Unit S1 will verify their personnel monthly and DMPM will conduct a mis-match report review.
Commanders and Soldiers will receive a toolkit to guide them through AFT Combat implementation. Additionally, town halls will be held to address any questions about AFT guidance.
BOLC-qualified officers between 2LT and CPT who have not achieved the minimum AFT (combat standard) score of 350 may request a voluntary branch transfer through an ETP to VTIP.
BOLC-B qualified officers between 2LT and CPT who do not achieve the minimum AFT (combat standard) score of 350 by December 31, 2025, will be involuntarily branch transferred.
AFT Implementation Timeline
APRIL 23, 2025
Army Directive published on Army Publishing Directorate
MAY 1, 2025
Execution Order published with implementation guidance
JUNE 1, 2025
AFT becomes official test of record
JANUARY 1, 2026
New scoring standards for Soldiers in 21 combat military occupations (MOS) take effect for the active component
JUNE 1, 2026
New scoring standards for Soldiers in 21 combat military occupations (MOS) take effect for the Reserve and National Guard
Holistic Health and Fitness (H2F)
The Holistic Health and Fitness (H2F) System is the Army’s primary investment in Soldier readiness and lethality, optimal physical and non-physical performance, reduced injury rates, improved rehabilitation after injury and increased overall effectiveness of the Total Army. The system empowers and equips Soldiers to take charge of their health, fitness and well-being in order to optimize individual performance, while preventing injury and disease.
DOWNLOAD: FM 7-22: Holistic Health and Fitness (H2F)
DOWNLOAD: FM 7-22: Holistic Health and Fitness (H2F) Audiobook
DOWNLOAD: UPDATED — ATP 7-22.01: H2F Testing
DOWNLOAD: ATP 7-22.02: H2F Drills and Exercises
DOWNLOAD: The H2F Operating Concept
ARMY FITNESS TEST EVENTS
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3 REPETITION MAXIMUM DEADLIFT (MDL)
The MDL assesses the Muscular Strength component of fitness by measuring a Soldier’s lower body, grip and core muscular strength. It requires well-conditioned back and leg muscles and helps Soldiers to avoid hip, knee and lower back injuries. Flexibility and balance are secondary components of fitness assessed by the MDL.
Deadlift the maximum weight possible three times.
The MDL assesses the Muscular Strength component of fitness by measuring a Soldier’s lower body, grip and core muscular strength. It requires well-conditioned back and leg muscles and helps Soldiers to avoid hip, knee and lower back injuries. Flexibility and balance are secondary components of fitness assessed by the MDL.
Phase 1 Preparatory Phase
On the command of “GET SET,” the Soldier steps inside the hex bar, feet shoulder width apart, and locates the mid-point of the hex bar handles. The Soldier bends at the knees and hips, reaches down and grasps the center of the handles using a closed grip. Arms are fully extended, back is flat, head aligns with the spine or is slightly extended, and heels are in contact with the ground. Each repetition begins from this position.Phase 2 Upward Movement Phase
On the command of “GO,” the Soldier lifts the bar by straightening the hips and knees in order to reach the Straddle Stance. The hips should not rise before or above the shoulders. The back should remain straight — not rounded out or flexed. The feet remain in the same position. The Soldier and the weight must remain balanced and controlled throughout the movement.Phase 3 Downward Movement Phase
After reaching the Straddle Stance position, the Soldier lowers the bar back to the ground under control while maintaining a straight back. The bar must be placed on the ground and not dropped. The weight plates must touch the ground to complete a repetition.Execute three continuous repetitions with the same weight. If the Soldier fails to complete three continuous repetitions under control, he or she is permitted one retest at a lower weight. If the Soldier successfully completes three continuous repetitions on the first attempt, he or she may elect an additional attempt at a higher weight. The maximum number of attempts on the MDL is two.
HOW TO TRAIN
FOR THIS EVENT?-
Sumo Deadlift
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Alternate Staggered Squat Jump
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Forward Lunge
APPLICATION TO
COMMON SOLDIER
TASKS -
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HAND RELEASE PUSH-UP - ARM EXTENSION (HRP)
The HRP assesses the Muscular Endurance component of fitness by measuring a Soldier’s upper body endurance. The HRP is a strong driver for upper body and core strength training. Flexibility is a secondary component of fitness assessed by the HRP.
Complete as many Hand-Release Push-ups as possible in two minutes
The HRP assesses the Muscular Endurance component of fitness by measuring a Soldier’s upper body endurance. The HRP is a strong driver for upper body and core strength training. Flexibility is a secondary component of fitness assessed by the HRP.
Starting position
On the command of “GET SET,” one Soldier in each lane will assume the prone position facing the start line with hands flat on the ground and index fingers inside the outer edges of the shoulders. The chest and front of the hips and thighs will be on the ground. Toes will touch the ground with feet together or up to a boot’s width apart. The ankles will be flexed. The head does not have to be on the ground. Feet will remain generally together, no more than a boot’s width apart, throughout the HRP. Soldiers may adjust their feet during the test event as long as they do not lift a foot off the ground.Movement 1
On the command “GO,” a Soldier will push their whole body up from the ground as a single unit to the up position by fully extending the elbows (front leaning rest).- The Soldier will maintain a generally straight body alignment from the top of the head to the ankles. This generally straight position will be maintained for the duration of the HRP.
- Failing to maintain a generally straight alignment during a repetition will cause that repetition to not count.
- The front leaning rest is the only authorized rest position. Bending or flexing the knees, hips, trunk, or neck while in the rest position is not authorized.
Movement 2
After the elbows are fully extended and the Soldier has reached the up position, the Soldier will bend their elbows to lower the body back to the ground. The chest, hips and thighs should touch down at the same time. The head or face do not have to contact the ground.Movement 3
The hand release — without moving the head, body or legs, the Soldier fully extends both arms into the T position until the arms are generally straight out to the side. The arms and hands may touch or slide along the ground during this movement.Movement 4
The Soldier immediately moves his or her hands back on the ground to return to the starting position to complete the repetition.
HOW TO TRAIN
FOR THIS EVENT?-
Supine Chest Press
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8-count T Push-up
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Incline Bench
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Quadraplex
APPLICATION TO
COMMON SOLDIER
TASKS- Moving obstacles
- Pushing an opponent away during man-to-man contact
- Pushing a disabled vehicle
- Getting to and from the ground during evasion and maneuver
- Reaching out from the prone position when shooting, taking cover, or low crawling
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SPRINT-DRAG-CARRY (SDC)
The SDC assesses the Muscular Endurance, Muscular Strength, Anaerobic Power and Anaerobic Endurance components of fitness by measuring a Soldier’s ability to sustain moderate to high intensity muscular work over a short duration. Secondary components of fitness assessed by the SDC include Balance, Coordination, Agility, Flexibility and Reaction Time.
4 MINUTESConduct 5 x 50 meter shuttles for time - sprint, drag, lateral, carry and sprint
The SDC assesses the Muscular Endurance, Muscular Strength, Anaerobic Power and Anaerobic Endurance components of fitness by measuring a Soldier’s ability to sustain moderate to high intensity muscular work over a short duration. Secondary components of fitness assessed by the SDC include Balance, Coordination, Agility, Flexibility and Reaction Time.
Starting position
On the command “GET SET,” one Soldier in each lane will assume the prone position with the top of the head behind the start line. The grader is positioned to see both the start line and the 25m line. The grader can position a Soldier/battle buddy on the 25m line to ensure compliance with test event standards.Sprint
On the command “GO,” Soldiers stand and sprint 25m; touch the 25m line with foot and hand; turn and sprint back to the start line. If the Soldier fails to touch the 25m line with hand and foot, the grader watching the 25m turn line will call them back.Drag
Soldiers will grasp each strap handle, which will be positioned and resting on the sled behind the start line; pull the sled backwards until the entire sled crosses the 25m line; turn the sled around and pull back until the entire sled crosses the start line. If the entire sled does not cross the 25m or start line, the grader watching the 25m turn line will call them back.Lateral
After the entire sled crosses the start line, the Soldier will perform a lateral for 25m, touch the 25m turn line with foot and hand, and perform the lateral back to the start line. The Soldier will face the same direction moving back to the 25m start line and returning to the start line so they lead with each foot. If the Soldier fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back. Graders will correct Soldiers if they cross their feet.Carry
Soldiers will grasp the handles of the two 40-pound kettlebells and run to the 25m turn line; step on or over the 25m turn line with one foot; turn and run back to the start line. If the Soldier drops the kettlebells during movement, the carry will resume from the point the kettlebells were dropped. If the Soldier fails to touch the 25m turn line with their foot, the grader watching the 25m turn line will call them back.Sprint
After stepping on/over the start line, Soldiers will place the kettlebells on the ground; turn and sprint 25m; touch the 25m turn line with foot and hand; turn and sprint back to the start line. If the Soldier fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back.The time is stopped when the Soldier crosses the start line after the final sprint (250 meters).
HOW TO TRAIN
FOR THIS EVENT?-
Straight Leg Deadlift
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Bent Over Row
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300M Shuttle Run
APPLICATION TO
COMMON SOLDIER
TASKS- Reacting quickly to direct and indirect fire
- Building a hasty fighting position
- Extracting a casualty from a vehicle and carry them to safety
- Carrying ammunition to a fighting position or vehicle
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PLANK (PLK)
The PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK.
Maintain a proper plank position for as long as possible
The PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK.
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.Execution
On the command “GET SET,” the Soldier lifts both knees off the ground and moves the hips into a straight line with the legs, shoulders, head and eyes focused on the ground, similar to the “Front Leaning Rest.” The Soldier’s feet may be up to the grader’s boot-width apart. Elbows are aligned with the shoulders, together with the forearms forming a triangle. Ankles are flexed with the bottom of the toes on the ground. The Soldier maintains his or her body in straight alignment from the head to the ankles. The fingers on the left hand may not be interlocked, interlaced, or touching with the fingers on the right hand, hands no more than a boot width apart. On the command “GO,” the Soldier moves into the proper “plank” position.To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.
As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.
The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.
Graders will give one verbal warning to correct failure to maintain the proper plank position or if the hands/feet slide from the required position. If the Soldier is unable to correct a deficiency or maintain the proper plank position, the Soldier’s performance will be terminated.
Shaking or trembling as a result of maximum exertion is permitted as long as the proper plank position is maintained.
HOW TO TRAIN
FOR THIS EVENT?-
Bent-Leg Raise
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Leg Tuck and Twist
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Side Bridge
APPLICATION TO
COMMON SOLDIER
TASKS- Surmounting obstacles and walls
- Rope climbing, descending or traversing
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TWO-MILE RUN (2MR)
The 2MR assesses the Aerobic Endurance component of fitness. Higher aerobic endurance allows a Soldier to work for long periods of time and to recover more quickly when executing repetitive physical tasks.
Run two miles for time on a measured, generally flat outdoor course.
The 2MR assesses the Aerobic Endurance component of fitness. Higher aerobic endurance allows a Soldier to work for long periods of time and to recover more quickly when executing repetitive physical tasks.
The two mile run can be completed on an indoor or outdoor track, or an improved surface such as a road or sidewalk. The 2MR cannot be tested on unimproved terrain. The start and finish line will be near the same location as the test site for the other five test events. Out-and-back or lap track courses are authorized.
APPLICATION TO
COMMON SOLDIER
TASKS- Dismounted movement
- Ruck march
- Infiltration
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3 REPETITION MAXIMUM DEADLIFT (MDL)
Deadlift the maximum weight possible three times.
The MDL assesses the Muscular Strength component of fitness by measuring a Soldier’s lower body, grip and core muscular strength. It requires well-conditioned back and leg muscles and helps Soldiers to avoid hip, knee and lower back injuries. Flexibility and balance are secondary components of fitness assessed by the MDL.
HOW TO TRAIN
FOR THIS EVENT?-
Sumo Deadlift
-
Alternate Staggered Squat Jump
-
Forward Lunge
-
-
HAND RELEASE PUSH-UP - ARM EXTENSION (HRP)
Complete as many Hand-Release Push-ups as possible in two minutes
The HRP assesses the Muscular Endurance component of fitness by measuring a Soldier’s upper body endurance. The HRP is a strong driver for upper body and core strength training. Flexibility is a secondary component of fitness assessed by the HRP.
HOW TO TRAIN
FOR THIS EVENT?-
Supine Chest Press
-
8-count T Push-up
-
Incline Bench
-
Quadraplex
-
-
SPRINT-DRAG-CARRY (SDC)
4 MINUTESConduct 5 x 50 meter shuttles for time - sprint, drag, lateral, carry and sprint
The SDC assesses the Muscular Endurance, Muscular Strength, Anaerobic Power and Anaerobic Endurance components of fitness by measuring a Soldier’s ability to sustain moderate to high intensity muscular work over a short duration. Secondary components of fitness assessed by the SDC include Balance, Coordination, Agility, Flexibility and Reaction Time.
HOW TO TRAIN
FOR THIS EVENT?-
Straight Leg Deadlift
-
Bent Over Row
-
300M Shuttle Run
-
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PLANK (PLK)
Maintain a proper plank position for as long as possible
The PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK.
HOW TO TRAIN
FOR THIS EVENT?-
Bent-Leg Raise
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Leg Tuck and Twist
-
Side Bridge
-
-
TWO-MILE RUN (2MR)
Run two miles for time on a measured, generally flat outdoor course.
The 2MR assesses the Aerobic Endurance component of fitness. Higher aerobic endurance allows a Soldier to work for long periods of time and to recover more quickly when executing repetitive physical tasks.
Holistic Health and Fitness (H2F)
The Holistic Health and Fitness (H2F) System is the Army’s primary investment in Soldier readiness and lethality, optimal physical and non-physical performance, reduced injury rates, improved rehabilitation after injury and increased overall effectiveness of the Total Army. The system empowers and equips Soldiers to take charge of their health, fitness and well-being in order to optimize individual performance, while preventing injury and disease.
DOWNLOAD: FM 7-22: Holistic Health and Fitness (H2F)
DOWNLOAD: FM 7-22: Holistic Health and Fitness (H2F) Audiobook
DOWNLOAD: UPDATED — ATP 7-22.01: H2F Testing
DOWNLOAD: ATP 7-22.02: H2F Drills and Exercises
DOWNLOAD: The H2F Operating Concept
RESOURCES
- Army Directive 2025-06: Army Fitness Test
- ACFT Scoring Tables (Valid until May 31, 2025)
- AFT Scoring Tables (Effective June 1, 2025)
- DA Form 705-TEST: Army Combat Fitness Test Scorecard (Valid until May 31, 2025)
- DA Form 705-TEST: Army Fitness Test Scorecard (Effective June 1, 2025)
- Army National Guard H2F
- AFT Commanders Guide and Implementation Guidance
- Army Training Network H2F
- AFT YouTube Channel
Any comments or recommendations for improvement should be prepared using DA Form 2028 and sent to Director, Research and Analysis, United States Army Center for Initial Military Training, ATTN: ATMT-RA, 210 Dillon Circle, Fort Eustis, Virginia 23604-5701, or submit an electronic DA Form 2028 by email to: usarmy.jble.tradoc.list.g2-aft@army.mil.
EVENT 1
3 REPETITION MAXIMUM DEADLIFT (MDL)
Safety Tips
- Do not move hips above the shoulders.
- Prevent excessive rounding of the shoulders.
- Prevent knees collapsing inwards.
- Do not drop the weights.
Phase 1 Preparatory Phase
On the command of “GET SET,” the Soldier steps inside the hex bar, feet shoulder width apart, and locates the mid-point of the hex bar handles. The Soldier bends at the knees and hips, reaches down and grasps the center of the handles using a closed grip. Arms are fully extended, back is flat, head aligns with the spine or is slightly extended, and heels are in contact with the ground. Each repetition begins from this position.
Phase 2 Upward Movement Phase
On the command of “GO,” the Soldier lifts the bar by straightening the hips and knees in order to reach the Straddle Stance. The hips should not rise before or above the shoulders. The back should remain straight — not rounded out or flexed. The feet remain in the same position. The Soldier and the weight must remain balanced and controlled throughout the movement.
Phase 3 Downward Movement Phase
After reaching the Straddle Stance position, the Soldier lowers the bar back to the ground under control while maintaining a straight back. The bar must be placed on the ground and not dropped. The weight plates must touch the ground to complete a repetition.
Execute three continuous repetitions with the same weight. If the Soldier fails to complete three continuous repetitions under control, he or she is permitted one retest at a lower weight. If the Soldier successfully completes three continuous repetitions on the first attempt, he or she may elect an additional attempt at a higher weight. The maximum number of attempts on the MDL is two.
EVENT 2
HAND RELEASE PUSH-UP - ARM EXTENSION (HRP)
Starting position
On the command of “GET SET,” one Soldier in each lane will assume the prone position facing the start line with hands flat on the ground and index fingers inside the outer edges of the shoulders. The chest and front of the hips and thighs will be on the ground. Toes will touch the ground with feet together or up to a boot’s width apart. The ankles will be flexed. The head does not have to be on the ground. Feet will remain generally together, no more than a boot’s width apart, throughout the HRP. Soldiers may adjust their feet during the test event as long as they do not lift a foot off the ground.
Movement 1
On the command “GO,” a Soldier will push their whole body up from the ground as a single unit to the up position by fully extending the elbows (front leaning rest).
- The Soldier will maintain a generally straight body alignment from the top of the head to the ankles. This generally straight position will be maintained for the duration of the HRP.
- Failing to maintain a generally straight alignment during a repetition will cause that repetition to not count.
- The front leaning rest is the only authorized rest position. Bending or flexing the knees, hips, trunk, or neck while in the rest position is not authorized.
Movement 2
After the elbows are fully extended and the Soldier has reached the up position, the Soldier will bend their elbows to lower the body back to the ground. The chest, hips and thighs should touch down at the same time. The head or face do not have to contact the ground.
Movement 3
The hand release — without moving the head, body or legs, the Soldier fully extends both arms into the T position until the arms are generally straight out to the side. The arms and hands may touch or slide along the ground during this movement.
Movement 4
The Soldier immediately moves his or her hands back on the ground to return to the starting position to complete the repetition.
EVENT 3
SPRINT-DRAG-CARRY (SDC)
Safety Tips
- Prevent from jerking the straps or slinging the sled to turn the sled around.
- Do not cross feet during the lateral.
- Turn under control after picking up kettlebells.
Starting position
On the command “GET SET,” one Soldier in each lane will assume the prone position with the top of the head behind the start line. The grader is positioned to see both the start line and the 25m line. The grader can position a Soldier/battle buddy on the 25m line to ensure compliance with test event standards.
Sprint
On the command “GO,” Soldiers stand and sprint 25m; touch the 25m line with foot and hand; turn and sprint back to the start line. If the Soldier fails to touch the 25m line with hand and foot, the grader watching the 25m turn line will call them back.
Drag
Soldiers will grasp each strap handle, which will be positioned and resting on the sled behind the start line; pull the sled backwards until the entire sled crosses the 25m line; turn the sled around and pull back until the entire sled crosses the start line. If the entire sled does not cross the 25m or start line, the grader watching the 25m turn line will call them back.
Lateral
After the entire sled crosses the start line, the Soldier will perform a lateral for 25m, touch the 25m turn line with foot and hand, and perform the lateral back to the start line. The Soldier will face the same direction moving back to the 25m start line and returning to the start line so they lead with each foot. If the Soldier fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back. Graders will correct Soldiers if they cross their feet.
Carry
Soldiers will grasp the handles of the two 40-pound kettlebells and run to the 25m turn line; step on or over the 25m turn line with one foot; turn and run back to the start line. If the Soldier drops the kettlebells during movement, the carry will resume from the point the kettlebells were dropped. If the Soldier fails to touch the 25m turn line with their foot, the grader watching the 25m turn line will call them back.
Sprint
After stepping on/over the start line, Soldiers will place the kettlebells on the ground; turn and sprint 25m; touch the 25m turn line with foot and hand; turn and sprint back to the start line. If the Soldier fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back.
The time is stopped when the Soldier crosses the start line after the final sprint (250 meters).
EVENT 4
PLANK (PLK)
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.
Execution
On the command “GET SET,” the Soldier lifts both knees off the ground and moves the hips into a straight line with the legs, shoulders, head and eyes focused on the ground, similar to the “Front Leaning Rest.” The Soldier’s feet may be up to the grader’s boot-width apart. Elbows are aligned with the shoulders, together with the forearms forming a triangle. Ankles are flexed with the bottom of the toes on the ground. The Soldier maintains his or her body in straight alignment from the head to the ankles. The fingers on the left hand may not be interlocked, interlaced, or touching with the fingers on the right hand, hands no more than a boot width apart. On the command “GO,” the Soldier moves into the proper “plank” position.
To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.
As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.
The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.
Graders will give one verbal warning to correct failure to maintain the proper plank position or if the hands/feet slide from the required position. If the Soldier is unable to correct a deficiency or maintain the proper plank position, the Soldier’s performance will be terminated.
Shaking or trembling as a result of maximum exertion is permitted as long as the proper plank position is maintained.
EVENT 5
TWO-MILE RUN (2MR)
The two mile run can be completed on an indoor or outdoor track, or an improved surface such as a road or sidewalk. The 2MR cannot be tested on unimproved terrain. The start and finish line will be near the same location as the test site for the other five test events. Out-and-back or lap track courses are authorized.