Want to try out for the FBI\u2019s tactical program? Then you\u2019ll add a fifth exercise.<\/p>\n
5. Pull-ups: Do as many continuous\u00a0pull-ups\u00a0as possible (not for time).<\/p>\n
Here\u2019s what you need to achieve on the FBI test, according to the\u00a0FBI\u2019s official application guide:<\/p>\n
1. Sit-ups<\/h3>\n\n- Lie on your back with your shoulder blades touching the floor, arms crossed over your chest. Bend your knees at 90 degrees with your feet on the floor.<\/li>\n
- Have a partner hold your feet.<\/li>\n
- Lift your upper body until your elbows touch your mid thigh, then return to the starting position. This is one sit-up.<\/li>\n
- If you pause, you forfeit the rest of the minute!<\/li>\n<\/ul>\n
Scores:<\/p>\n
\n\n\nWomen<\/strong><\/td>\nMen<\/strong><\/td>\n<\/tr>\n\n-2 points<\/td>\n Under 29<\/td>\n Under 31<\/td>\n<\/tr>\n \n0<\/td>\n 30-34<\/td>\n 32-37<\/td>\n<\/tr>\n \n5<\/td>\n 47-48<\/td>\n 48-49<\/td>\n<\/tr>\n \n10<\/td>\n 57+<\/td>\n 58+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n2. 300-Meter Sprint<\/h3>\n\n- On a 0.25-mile track, start from standing and run 300 meters without stopping.<\/li>\n<\/ul>\n
Scores:<\/p>\n
\n\n\nWomen<\/strong><\/td>\nMen<\/strong><\/td>\n<\/tr>\n\n-2 points<\/td>\n 67. 5+ seconds<\/td>\n 55.1+ seconds<\/td>\n<\/tr>\n \n0<\/td>\n 67.4-65 seconds<\/td>\n 55-52.5 seconds<\/td>\n<\/tr>\n \n5<\/td>\n 55.9-54 seconds<\/td>\n 46-45 seconds<\/td>\n<\/tr>\n \n10<\/td>\n 49.9 seconds and below<\/td>\n 40.9 seconds and below<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n3. Push-ups<\/h3>\n\n- Start with your hands on the floor no more than two hands width beyond your shoulders, with your elbows away from your body. Your feet can be no more than 3 inches apart, with your toes touching the floor.<\/li>\n
- As you bend your arms and lower into your push-up, your upper arms should be parallel with the floor.<\/li>\n
- Return to start and immediately begin the next rep.<\/li>\n
- If you pause, you\u2019re done!<\/li>\n<\/ul>\n
Scores:<\/p>\n
\n\n\nWomen<\/strong><\/td>\nMen<\/strong><\/td>\n<\/tr>\n\n-2 points<\/td>\n 4 and below<\/td>\n 19 and below<\/td>\n<\/tr>\n \n0<\/td>\n 5-13<\/td>\n 20-29<\/td>\n<\/tr>\n \n5<\/td>\n 30-32<\/td>\n 50-53<\/td>\n<\/tr>\n \n10<\/td>\n 45+<\/td>\n 71+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n4. 1.5-Mile Run<\/h3>\n\n- On a 0.25-mile track, start from a standing position and run six laps.<\/li>\n<\/ul>\n
Scores:<\/p>\n
\n\n\nWomen<\/strong><\/td>\nMen<\/strong><\/td>\n<\/tr>\n\n-2 points<\/td>\n 15+ minutes<\/td>\n 13:30+ minutes<\/td>\n<\/tr>\n \n0<\/td>\n 14:59-14 minutes<\/td>\n 13:29-12:25 minutes<\/td>\n<\/tr>\n \n5<\/td>\n 11:56-11:35 minutes<\/td>\n 10:34-10:15 minutes<\/td>\n<\/tr>\n \n10<\/td>\n 10:34 minutes or faster<\/td>\n 8:59 minutes or faster<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n5. Pull-ups<\/h3>\n\n- Hang from a horizontal bar, with hands at least shoulder width (but no more than 23 inches part). Palms must be turned away from your face, with arms fully extended.<\/li>\n
- Pull your body upward, until your chin is higher than the bar. (No swinging or jerking!)<\/li>\n
- Lower back to the hanging position. This is one pull-up.<\/li>\n
- If you pause, you\u2019re done.<\/li>\n<\/ul>\n
Scores:<\/p>\n
\n\n\nWomen<\/strong><\/td>\nMen<\/strong><\/td>\n<\/tr>\n\n0 points<\/td>\n 0<\/td>\n 0-1<\/td>\n<\/tr>\n \n5<\/td>\n 5<\/td>\n 10-11<\/td>\n<\/tr>\n \n10<\/td>\n 10<\/td>\n 20+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nHow to Train for the FBI Fitness Test<\/h2>\n
![\"woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2015\/04\/08134441\/fbi-fitness-test-600-training.png\" "\\"\\"")
<\/p>\n
Want to train for the FBI fitness test, either to become an agent or to win a bet against your buddies? Here\u2019s how to get started:<\/p>\n
\n- Be prepared to go above and beyond.\u00a0The FBI warns\u00a0that \u201cscores reported on the self-PFT are about 25 percent higher than those recorded on the day of the actual event.\u201d In other words, you\u2019ll need to train until you can exceed your goals by 25%! If you want to do 60 push-ups the day of the test, train until you can do 75.<\/li>\n
- Establish your baseline. Test your fitness level by taking one of their practice tests. Enlist a friend, since you\u2019ll need a partner for the sit-ups \u2014 and you\u2019ll lose points or forfeit sections for poor form.<\/li>\n
- Integrate the types of workouts they recommend into your plan: muscular strength and endurance,\u00a0aerobic and anaerobic power, and circuit training.<\/li>\n<\/ul>\n
To achieve the results you need to pass the test, the FBI recommends:<\/p>\n
Muscular strength and endurance<\/p>\n
\n- 2-3 days a week<\/li>\n
- 3-5 sets of max repetitions, with added resistance for sit-ups and push-ups<\/li>\n
- Rest for 30 to 60 seconds between sets.<\/li>\n<\/ul>\n
Anaerobic power<\/p>\n
\n- 1-2 days a week<\/li>\n
- 3-10 reps of sprints (30 to 90 seconds) at max exertion<\/li>\n
- Rest for twice as long as your sprints.<\/li>\n<\/ul>\n
Aerobic power<\/p>\n
\n- 3-5 days a week<\/li>\n
- Push yourself to \u201cheavy exertion\u201d (where carrying on a conversation isn\u2019t possible) for 20-30 minutes.<\/li>\n<\/ul>\n
![\"back](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2015\/04\/08134817\/fbi-fitness-test-600-pin.png\" "\\"\\"")
<\/p>\n","protected":false},"excerpt":{"rendered":"
Are you fit enough to pass the\u00a0FBI fitness test? Are you sure? To be a special agent, you must be mentally\u00a0and\u00a0physically prepared for the work, according to the Bureau. As of October 2015, the Federal Bureau of Investigation requires all current and prospective agents to pass a physical fitness test and maintain a certain\u00a0fitness level\u00a0(that […]<\/p>\n","protected":false},"author":1,"featured_media":4099,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[17],"class_list":["post-4098","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=4098"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4098\/revisions"}],"predecessor-version":[{"id":4100,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/4098\/revisions\/4100"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/4099"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=4098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=4098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=4098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Scores:<\/p>\n
| \n | Women<\/strong><\/td>\n| Men<\/strong><\/td>\n<\/tr>\n | -2 points<\/td>\n | Under 29<\/td>\n | Under 31<\/td>\n<\/tr>\n | 0<\/td>\n | 30-34<\/td>\n | 32-37<\/td>\n<\/tr>\n | 5<\/td>\n | 47-48<\/td>\n | 48-49<\/td>\n<\/tr>\n | 10<\/td>\n | 57+<\/td>\n | 58+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | 2. 300-Meter Sprint<\/h3>\nScores:<\/p>\n
|