Strength Standards - Goals to Achieve

Power Lifting /Strength Goals:
Deadlift twice your weight
Deadlift 3 times your weight
Military press your weight
One Arm press half your weight
TGU 48 kilo
One Arm press 48 kilo kettlebell
Clean your weight
One Arm Pullup
Double Body Weight Pullup

Kettlebell Snatch Tests:
24 kilo RKC Snatch Test - 100 in 5
24 kilo SSST - 200 in 10
1000 swings in an hour

Military Pullup Standards:
12 + pullups - Ranger PFT
20 + pullups - Marine PFT 1st class - Force Recon Score
6 meter rope climb with only hands - Foreign Legion Standard
18 consecutive dead hang pull ups with 20lb kbell attached- Spetznaz Standard

Military Cardio Standards:
2 mile run - sub 13 - Ranger PFT
5 mile run - 35:00 - Ranger PFT
1.75 in 12 minutes - Foreign Legion Standard
18 minute 3 mile run - Marine PFT 1st class - Force Recon Score

Combined Tests:
The SEAL Physical Screening Test (PST) is as follows:
500-yard swim using breast and/or sidestroke in less than 12 minutes and 30 seconds
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1 ½ miles wearing RUNNING SHOES and SHORTS in under 11 minutes

SAS Personal Fitness Test (PFT), a 1.5 mile run in under 9 minutes 30 seconds preceded by a minimum of 44 pressups and 50 situps. Two minutes is alloted to both the situps and the pressups. SAS