Kudos to the Army for updating their fitness test that used to include the outdated run/sit-ups/push-ups protocol.
Instead, they have replaced it not only with a more age- and gender-neutral test, but also one that involves many of the functional training movements us fitness trainers are currently using with our clients.
The new test will look like this:
Deadlift between 120 and 420 pounds, depending on the individual soldier. You must do three reps in five minutes.
Standing power throw. You’ll be required to toss a 10-pound medicine ball overhead and backward. You’ll have three minutes to make one practice throw and two for a grade. The longest distance is recorded.
Hand-release push-ups. You lower your chest to the floor and lift your hands off the ground between each rep. You’ll be required to do the most reps in three minutes.
Sprint-drag-carry. In four minutes, you will go 25 meters out and 25 meters back five times. Each iteration will include a different activity: sprint, drag a sled, run a lateral shuffle, carry two 40-pound kettle bells, then sprint again.
Leg tuck. You will be required to hang from a pull-up bar and with your body parallel, then pull knees to your elbows for as many reps as possible in two minutes.
Two-mile run on a track or a paved, level road, with a 20-minute maximum.
Try this out for your next workout. Do you have what it takes to be "Army Strong"?