FIGHTER
PERFORMANCE
ASSESSMENT

Take this measurement before you get out of bed. Before coffee, before your phone. Lie still for 1-2 minutes. Take your pulse for a full 60 seconds using two fingers on your wrist, or use your wearable. Average 3 consecutive mornings for a reliable baseline.

Take a normal breath in through the nose, exhale normally through the nose — do not force it out or hyperventilate beforehand. Pinch your nose and hold. Start timer the moment you pinch. Stop at the first strong urge to breathe — not absolute failure. Repeat 3 times with 2-minute rest. Record your best.

Start in a front-leaning rest position, arms fully extended. Lower until your chest nearly touches the floor, then push back to full extension. Only rest in the up position. Reps that do not reach full range of motion do not count.

Lie on your back, knees bent at 90 degrees, fingers interlocked behind your head. Rise until your elbows touch or pass your knees, then lower shoulder blades back to ground. The up position is the only authorized rest. Have a partner hold your feet.

Start from a full dead hang — arms completely straight, no kipping or swinging. Pull until your chin clears the bar, lower back to full dead hang before the next rep. Overhand grip. No leg drive. Count stops when you can no longer clear the bar.

Run as far as possible in exactly 12 minutes on a flat surface. A 400m track is ideal. Maximal aerobic effort — not a comfortable jog. When time is up, mark your location and measure total distance. Convert to miles. A GPS watch works if no track is available.

The moment you stop running, start a stopwatch and walk slowly. Stop the timer the exact moment your heart rate hits 120 bpm. Your wearable device makes this significantly easier and more accurate. Enter the time in minutes and seconds.