FIGHTER
PERFORMANCE
ASSESSMENT

Two-day testing protocol. Complete Day 1 and Day 2 on separate days, following the order within each day. Results are classified against the five Monstrous Fighter tiers.

CivilianGeneral Pop.
FighterTrained Athlete
Monstrous ★Community Standard
Absolute KillerHigh Performance
EliteWorld Class
lbs
Day
1
Baseline, Endurance & Cardio
Complete in this order: Resting HR → Breath Hold → Push-Ups → Sit-Ups → Pull-Ups → 12-Min Run → HR Recovery
⏱
Use a wearable heart rate monitor for Day 1. Resting HR and HR Recovery are most accurate with continuous monitoring. Any of the following work well:
Whoop Garmin Apple Watch Polar Chest Strap HRM Fitbit
● Keep testing conditions consistent each time you run this protocol — same time of day, same surface, same equipment.
Cardiac Baseline
Resting Heart Rate
Morning, before anything else — lower is better

Take this measurement before you get out of bed. Before coffee, before your phone. Lie still for 1-2 minutes first. Then take your pulse for a full 60 seconds using two fingers on your wrist, or use your wearable device. Average 3 consecutive mornings for a reliable baseline — a single reading can be affected by poor sleep, alcohol, or stress.

Watch reference video
bpm
CO2 Tolerance
Breath Hold Test
Normal breath, normal exhale, then hold
● Do not hyperventilate before the test — this invalidates the result.

Take a normal breath in through the nose, exhale normally through the nose (do not force it out or hyperventilate beforehand), then pinch your nose shut and hold. Start your timer the moment you pinch. Stop when you feel the first strong urge to breathe — not when you absolutely cannot hold any longer. This tests CO2 tolerance and respiratory control, not how long you can suffer. Repeat 3 times with 2-minute rest between attempts. Record your best.

Watch reference video
sec
Push Endurance
2-Minute Push-Ups
Max reps in 2 min

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 with arms locked out. Reps that don't reach full range of motion don't count.

Watch reference video
reps
Core Endurance
2-Minute Sit-Ups
Max reps in 2 min

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.

Watch reference video
reps
Pull Strength
Dead Hang Pull-Ups
Max reps until failure

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.

Watch reference video
reps
Aerobic Base
12-Min Run
Cooper test — distance in miles

Run as far as possible in exactly 12 minutes on a flat surface. A 400m track is ideal. Maximal aerobic effort. When time is up, mark your location and measure total distance. Convert to miles. A GPS watch works if no track is available.

Watch reference video
mi
Recovery Speed
HR Recovery to 120 bpm
Immediately after the 12-min run — lower is better

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 — a chest strap or optical HR monitor is ideal. Enter the time in minutes and seconds.

Watch reference video
Day
2
Power & Anaerobic Capacity
Complete in this order: Broad Jump (3 attempts) → 300-Yard Shuttle Rep 1 → Rest exactly 1 minute → 300-Yard Shuttle Rep 2
Day 2 consistency note: Complete Day 2 at least 48 hours after Day 1. Perform the Broad Jump first while fully fresh. The 300-Yard Shuttle protocol uses a 1-minute rest between reps — the performance degradation between reps is a key data point, so the rest period must be exact every time you test.
Explosive Power
Standing Broad Jump
Best of 3 attempts

Stand behind a line, feet shoulder-width apart. Bend knees, swing arms back, then explode forward off both feet simultaneously. Measure from the take-off line to the back of your heels on landing — not your toes, not where you step forward after. 3 attempts, 1-minute rest between each. Record your best.

Watch reference video
Anaerobic Conditioning
300-Yard Shuttle
2 reps — 1 minute rest between — record both times
● The 1-minute rest between reps is intentional. The delta between Rep 1 and Rep 2 reveals how quickly you clear metabolites — a critical combat fitness marker.

Set two cones 25 yards apart. Sprint from one to the other and back — one length (50 yards). Complete 6 lengths for 300 yards total. Touch the line at each turn with your hand or foot. Record your time immediately. Rest exactly 1 minute (not more), then run a second shuttle at maximal effort. Record Rep 2 separately. Both times matter.

Watch reference video
Rep 1
sec
Rep 2  — after 1 min rest
sec
Monstrous Fighter — Classification Report
Fighter
Monstrous Fighter Class
—
—
Overall Score
—
Community Comparison —
—
Loading...

Compared against Monstrous Fighter community members only. Weight-class breakdowns unlock as data accumulates.

Performance Profile
Classification Summary
—