dirty dozen calisthenics army daily dozen exercise routine

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.

Practicing this event alone will help a tactical athlete learn proper lifting techniques and build a stronger foundation to move heavy weight when required. Dead Lift (1.5x BW)- Can you lift more than your own body weight. Minimum points for 5 reps (2 pts) and maximum (10) points for 15 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. 1 point for each rep for a total of 10 points and minimum of 2 reps. 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. 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. 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. You can take the test many different ways:ġ - Take the test in one day / one long training sessionĢ - Take 2-3 days to break up the events into - STRENGTH - SPEED/AGILITY - ENDURANCEģ - Take the entire year to break up the events as above using periodization specific training to master each event over the year. Try the events of the Dirty Dozen Fitness Test.

Dirty dozen calisthenics army daily dozen exercise routine