Get Army Ranger Fit
Test your strength with the two-part fitness assessment used by the U.S. Army Rangers
The U.S. Army Rangers must pass the Ranger Athlete Warrior assessment twice a year. It tests strength, speed, stamina, and agility—the pillars of functional fitness. Part 1 is in a training center and Part 2 is a field test that mimics elements of combat.
Part 1: The Gym Test
Complete these seven exercises in a single 90-minute session. Rest to full recovery between exercises.
Broad Jump (pictured): This test judges pure power relative to body weight. From a standing start, bend your knees, pull your arms back, and leap.
The '5-10-5'
It measures speed and agility. Sprint 5 yards, touch the ground, sprint back 10 yards, touch the ground, and sprint back 5 yards.
Pullups
From a hanging position, raise your chin to the bar. Continue until your form is not perfect. That’s your score. Minimum to pass: 6.
3-Rep-Max Deadlift
This is a test of total body strength. To reduce risk of injury, the Rangers use a hex bar, which puts less pressure on your lower back.
Metronome Pushup
The Rangers version: 1 second down, pause, 1 second up, pause. Do it at that pace until you either slow down or your form falters.
300-Yard Sprint
The point of this test is speed-stamina—holding a near-sprint for a significant distance. Do it on a treadmill, track, or 25-yard space.
Heel Clap
Hang from a bar with one hand in front of the other. Raise your legs and clap your heels above the bar. Keep going until your abs explode.
Part 2: The Field Test
Rangers do this test wearing body armor that weighs 40-plus pounds. They must complete it in 40 minutes.
2-Mile Run (pictured): In place of body armor, wear a weight vest or a backpack with large zip-top bags full of sand and wrapped in duct tape.
20-Foot Rope
This can be an exhausting test of upper body strength unless you clamp the rope between your feet and ratchet yourself up.
100-Yard Sled Pull
Designed to mimic an emergency rescue. Load a weight sled with 185 pounds and pull it as fast as you can for 100 yards.
20-Foot Rope Ladder
Brace your core to stay stable as the rope swings back and forth. This skill is key as Rangers evacuate to helicopters on this kind of ladder.
200-Yard Sprint
By this stage you’re breathing hard, so focus on pacing. You’ll need some fuel in the tank for the final 1-mile run.
8-Foot Wall Climb
It’s just high enough to test your upper-body strength. Sprint, jump, and gain enough height so you can lever your torso over.
1-Mile Run
Fatigue is setting in, but now the finish line is in sight. Run hard and then walk; when you recover your breath, run again.
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