Workout Plan Goals:
BASELINE FITNESS STANDARDS (Pass-Level)
These are minimum standards—not impressive, but a starting reference.
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Police Officer (General Patrol)
Typical Academy Exit Standard
• Push-ups: 20–30
• Sit-ups: 25–35
• 1.5-mile run: 13:00–15:00
• Sometimes vertical jump or obstacle course
Reality
• Very achievable for a moderately fit civilian
• Not a “high bar” unless you want law enforcement as a career
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Air Force
Test
• Push-ups (1 min): 33–44
• Sit-ups (1 min): 38–44
• 1.5-mile run: 11:57–13:36 (age dependent)
Notes
• Run-heavy
• Least strength-demanding branch
• Good baseline cardio standard
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Navy (General Fleet)
Test
• Push-ups (2 min): 42–50
• Plank: 1:30–2:00
• 1.5-mile run: 10:30–12:30
Notes
• Slightly more demanding than Air Force
• Still very achievable
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Army (General / Infantry)
Current Test (ACFT – simplified view)
• Deadlift: 140–180 lbs
• Standing power throw
• Hand-release push-ups: 10–20
• Plank: 1:30–2:00
• 2-mile run: 16:00–18:00
Notes
• Infantry usually exceeds minimums
• Strength + cardio hybrid
• Solid “functional fitness” baseline
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Marine Corps
PFT
• Pull-ups: 5–10 minimum (20 max)
• Plank: 1:30–3:45
• 3-mile run: 28:00 (min) / 18:00 (max score)
Notes
• Marines value relative strength
• Pull-ups matter a lot
• Culture expects well above minimum
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ELITE / HIGH-EXPECTATION STANDARDS
These are the ones most people actually want to train for.
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SWAT
(Varies by department, but this is realistic)
• Push-ups: 50+
• Sit-ups: 50+
• Pull-ups: 10–15
• 1.5-mile run: 10:00–11:00
• Obstacle course under load
• Sprint + drag/carry tests
Notes
• Strong emphasis on injury resistance
• Very achievable with focused training
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Army Infantry – “Strong Unit” Level
• Push-ups: 60+
• Sit-ups: 60+
• Pull-ups: 10+
• 2-mile run: 13:30–14:30
• Ruck march: 12 miles / 35–45 lbs / under 3 hrs
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Army Rangers (RASP / Ranger School Expectations)
Minimums
• Push-ups: 49
• Sit-ups: 59
• Pull-ups: 6
• 5-mile run: 40:00
• 12-mile ruck (35 lbs): 3 hours
Competitive / “Won’t Get Dropped” Level
• Push-ups: 70–80
• Sit-ups: 80+
• Pull-ups: 12–20
• 5-mile run: 32–35 min
• Ruck: sub-2:30
Notes
• Endurance + mental suffering
• Sleep deprivation is part of the test
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Marine Recon / MARSOC
(You don’t need this unless you want “extreme”)
• Pull-ups: 15–20
• Push-ups: 80–100
• Sit-ups: 100
• 3-mile run: 18–20 min
• Swim: 500m under 10 min
• Heavy rucks regularly
Joy Tank 