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The Dirty Dozen Fitness Test - Blog / Competition

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Try the events of the Dirty Dozen Fitness Test.  Arrange in any order you prefer.   You can take the test many different ways:

1 - Take the test in one day / one long training session
2 - Take 2-3 days to break up the events into - STRENGTH - SPEED/AGILITY - ENDURANCE
3 - Take the entire year to break up the events as above using periodization specific training to master each event over the year.

Share your scores / times in the in the comment section below:

These are the twelve events I call the Tactical Fitness Dirty Dozen that I pulled from various military, police, and fire fighting fitness tests to create an all inclusive fitness challenge for those of you who want to be ready for anything.  There is a grading system that is quite generous in basic pass /​ fail standards as well as an almost impossible max point system of 100 points.

The events justification:


25# Pullup — Weighted pullups are required as most gear a tactical operator wears will weigh anywhere from 15-​​25lbs minus the back pack.  Minimum is 2 reps /​ maxing is 10 reps.  1 point for each rep for a total of 10 points and minimum of 2 reps.

Body Weight bench press — Upper body strength with combination of moving your body weight for multiple repetitions to test pushing power of the tactical athlete.  Minimum points for 5 reps (2 pts) and maximum (10) points for 15 reps.

Dead Lift (1.5x BW) — Can you lift more than your own body weight.  Practicing this event alone will help a tactical athlete learn proper lifting techniques and build a stronger foundation to move heavy weight when required.  1 rep P/​F but 2 points per rep until 5 reps for more points. Minimum points for 2 reps (1 pt) and maximum (10) points for 5 reps.

Fireman carry — Can you rescue your buddy and carry for 100yds?  Pass /​ Fail criteria (5 pts pass)

400m sprint - Can you run fast (no gear)?  60 seconds max points /​ 80 seconds minimum standard.  Sometimes speed is essential.
Minimum points for 80 seconds (1 pt) and maximum (10) points for 60 seconds.

300yd shuttle run - Can you run back and forth quickly (6 x 50m shuttle)?  60 seconds max /​ 80 seconds minimum standard.
Minimum points for 80 seconds (1 pt) and maximum (10) points for 60 seconds

agilitytest.jpg - 17639 BytesAgility Test - The Illinois Agility Test is a challenging 15-20 seconds test that requires the students to run fast, stop quickly, change directions, and move the body from a laying position to a running stride as quickly as possible. The course is 30 feet long and 15 feet wide. Place four cones 10 feet apart at the 7.5 ft. line and the first and fourth cone at the zero and 30 ft line.                             

Illinois Agility Test — You will have to zig and zag while running at full speed, changing direction often.  Max points of (5) if completed under 15 seconds.  Deduct a point for every second slower than 15 seconds until 19 seconds(1 pt).  Slower than 19 seconds = fail.

Plank pose - Can you hold the plank pose for 1 minute minimum.  Get extra points for every minute after that and max out at 5 minutes.  1 point / 1 minute. Add a points for each minute up to 5 minutes.  Max points 5 points.

3 mile timed run — The three mile timed run.  Can you run 3 miles without stopping? Then you pass.  If you get 18 minutes you max the test and can pick up a few more points if you can keep it under 23 minutes.  10 points for 18 min /​ 1 point less for each 30 seconds until max point time of 23 minutes.

50 lbs ruck in under 1 hour (4 miles) - This is the minimum standard for Army rucking times.  Can you pace yourself at a perfect 15 min mile with 50lb back pack or weight vest.  No need to go too fast on this event.  It is about finishing on a steady pace.  No extra points for getting under 1 hour.  10 points pass or fail.

Swim - Can you swim?  -  If you cannot swim you are ineffective on 75 % of this planet.   Be an asset not a liability to your team, yourself, and your family.  This is a basic survival skill we all should know how to do.  5 Points for just knowing how to swim.

500m swim — Any stroke.  Swim 500m non-​​stop and you pass.  Get 500m in 7 min or less and max out the swim test.  You can get extra points until the 12th minute.  5 points for maxing the swim /​ 1 point less for every minutes until the 10th minute.

25m Life saving buddy tow  - Can you dive to the bottom of a pool (8-​​9ft) grab a unconscious buddy and tow him 25m to the other end of the pool?  Pass or fail — 5 points.

Here is a chart to make it easier to understand:

Exercise Pass /​ Fail Criteria
4 mile ruck (50lbs) 1 hour maximum time (P / F)
25# Pullups max reps 2 – 10 reps
Bench press (bodyweight) Pass or fail 1 rep:  5 reps — 15 reps for extra points
Dead Lift (1.5x bodyweight) Pass or fail — 1 rep
(2–5 reps for extra pts)
Fireman Carry (P/​F) 100yds of equal bodyweight
400m sprint 60–80 seconds
Shuttle run 300yds 60–80 seconds
Plank pose (P/​F) 1 minute minimum /​ 5 min max
3 mile run (P/​F) 18 minutes to 23 minutes for extra points
IL Agility Test <15 secs to >19 sec
Swim – can you swim?
Yes /​ no
Swim 500m timed 7 minutes – 12 minutes
Swim – Buddy Tow Pass/​fail – 25m rescue swim


Max points is 100 points if you ace everything.  You can still pass with as little as 40 points.  You must pass all events to pass the test. Give it a try and see where you stand.

The interesting thing about this test is you can arrange the events in any order you wish.  Get creative and develop your own strategy for better performance.  The test can be broken up into 2-3 sessions or challenge yourself and go for all events in one long testing session.

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