Run or Die


As you will be going through Special Forces fitness program. Our grading system is broken up into four phases Recruit Regular Expert and Ranger. Each phase lasts for 12 weeks. This basic physical training assures physical and mental endurance and the stamina required for grade you to the next level. To be competitive in any of these physical tests, participant must not strive for the minimum standards above, but must maximize their personal physical effort and strive for the following:


Recruit test minimum 12 weeks in program 80% to pass

2min test             Male                Female


-push ups             20-25               15-20

-sit ups                 30-35               20-25

-burpees               15-20               15-20


-1k                        6min                 8min

-100m                   25sec                30sec

-10x10m               40sec                50sec


Regular test minimum 24 weeks in program 90% to pass

2min test             Male                 Female


-push ups              30-35               25-30

-sit ups                  35-40               25-30

-burpees                35-40               25-30


-1k                       5min                 7min

-10m                    20sec                 25sec

-10x10                  35sec                45sec


Expert test minimum 36 weeks in program 100% to pass

2min test             Male                   Female

-push ups             45-50                 40-45

-sit ups                45-50                  40-45

-burpees              45-50                  40-45


-3k                       17min                 21min

-100m                  15 sec                 18 sec

-10x10                  25sec                  35sec


Ranger test minimum 1 year in program 100% to pass

2min test              Male                   Female

-push ups              70-80                 50-60

-sit ups                  70-80                 50-60

-burpees                50-60                 45-50


-3k                       14min                 17min

-100m                  14sec                  15sec

-10x10                  20sec                  26sec


10k run under 50 minutes

Long standing jump 210cm-male   170cm-female



Tips to pass:


Be Well Prepared for the Test Do not start "studying" (exercising) for the R.O.D a week or two before the test. Fitness is a daily habit that needs to be developed 4-6 times a week


Maintain Healthy Lifestyle Eat more fruits and vegetables than fast foods, sleep regular hours, drink more water, and exercise 4-6 times per week


R.O.D Taking Meals On the evening prior to the R.O.D, drink water, eat more fruits and vegetables as in salad, and lean forms of protein like fish and chicken. Pasta is a pre-race favorite among runners and swimmers also. On the morning of the test, eat fruits like apples, bananas, or baby carrots - all high on the glycemic index and provide blood sugar for immediate energy.


Test the Way You Train Do not do something for the first time on test taking day like eat a protein bar or energy drink. Find out what works for you during your practice tests.


Relax Take deep breaths before the stop watch starts and think positively.


Treat Yourself Give yourself a reward IF you reach your training goals. Once you arrive to your test well prepared, the R.O.D becomes "just another workout" and the only anxiety you will get is a healthy dose of adrenaline that enables you to compete with your counterparts. This healthy dose is similar to competing in a 10K race.

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