Physical Agility Obstacle Course
The first exercise for the obstacle course will be the STEP TEST. The applicant will be given a certain time limit to compete the whole exercise; the time given to the applicant will vary by age. Once the proctor has given the instructions he will ask the applicants if they are ready to begin the test and understand what the disqualifications consist of. If the applicant understands the instructions then the test will begin as soon as the proctor says "Begin". Once the exercise is completed and passed the applicant will then WALK to the next obstacle where further instructions will be given.
Helpful Tips: Practice at home on a single step or a stair stepper found at a local gym. Practice alternating each foot as to replicate that you are walking up a flight of stairs. Make sure to march to a cadence (Left, Right, Left, Right) because you will be required to march to a metronome sound during the step test.
Single Dumbbell Overhead Press
The second exercise will be the DUMBBELL OVERHEAD PRESS. Once arriving to the station the applicant will be given a dumbbell to hold at their chest with both hands gripping each side of the dumbbell, pushing the dumbbell overhead to a full extension and back down to the chest level making it one full rep. The applicant will not start until the proctor says "Begin" .The applicant will have a total of 2 minutes to complete the reps needed to complete the exercise. If the applicant cannot complete the total number of reps the applicant will then be disqualified to continue on to the next station. If completed the applicant will then WALK to the next obstacle where further instructions will be given.
Note: Dumbbells will be 301bs for men and 20lbs for women, the number of reps will vary by age and the proctor will give the applicant the number needed to complete.
The third exercise will be the DEADLIFT. Once arriving to the station the applicant will then approach and step into the "trap bar", squat down and grip the handles on each side of the "trap bar". Once the proctor says "begin" the applicant will then stand straight up while holding on to the handles of the "trap bar" then squat back down making sure the weights on the "trap bar" hit the floor, which will be counted as 1 full rep. The applicant will have to complete 3 full reps to continue on to the next exercise. /If the applicant cannot complete the total number of reps the applicant will then be disqualified to continue on to the next station. If completed the applicant will then WALK to the next obstacle where further instructions will be given.
Note: The weight on the "trap bar" will consist of half the person's body weight and every applicant will need to complete 3 full reps.
The fourth exercise will be the POWER THROW. The power throw will consist of squatting and tossing a 10lb medicine ball over the applicants head and passing the designated distance given to the applicant by the proctor. Applicant will start the exercise once told to do so by the proctor. If completed the applicant will then WALK to the next obstacle where further instructions will be given.
Note: There will be a line that the applicant cannot pass or step on, the applicant will be given one warning, if applicant does not listen or is given a second warning applicant will be disqualified to further continue. Applicant will have 3 attempts on the toss.
The fifth exercise will be the SPRINT/DRAG/CARRY. Once arriving to the final exercise the proctor will give you the instructions needed to complete the course. Once the proctor tells you to begin you will first sprint 200 meters (this will be the only part of the exam you can run). After completing the 200m sprint the applicant will then drag a sled for another 50m (sled drag must be pulled with two hands on the straps and applicant MUST back pedal). Once the sled is pulled back to the starting point the applicant will then grab 2 kettle bells and WALK with the kettle bells in each hand another 50 meters which will then conclude the physical portion of the exam.
Note: This portion of the exam is timed and will need to be completed within the time frame given. The time will vary by age and the weight on the sled is determined if you are male or female.