SFFD Baseline Fitness Assessment
Recommended Levels
SFFD Baseline Fitness Assessment is given four times during the course of the Academy, and measures Recruits physical fitness and capacity. The recommended levels serve as a guide for a starting point for fitness. Your ability to perform at or above the recommended levels is related to your chances to successfully complete the SFFD Recruit Academy. All candidates will perform the following:
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2 Mile Max Effort Run
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2 Minute Max Push Ups
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2 Minute Max Air Squats
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2 Minute Max Pull Ups
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2 Minute Max Sit Ups
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2 Minute Max Distance Farmers Carry
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2 Minute Max Burpees
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Run 2 Miles
Run 2 miles at a pace of 8 minutes per mile.
Recommended: <17 minutes
Push Ups
As many push-ups as possible in 2 minutes
Recommended: 50 reps
| Standards | Common Mistakes |
|---|---|
| Descend to a target no higher than three inches above floor | Body not moving as one unit, elbows flaring too wide |
| Chest must hit target | Piked body positioning |
| Body must move up and down as one unit | Not fully extending are in top of push-up or lowering far enough |
Air Squats
As many squats as possible in 2 minutes
Recommended: 75 reps
| Standards | Common Mistakes |
|---|---|
| Feet just outside the shoulders | Not making contact with ball |
| Hips slightly below the knee at the bottom of the squat | Hips not fully extended at top |
| Can not use hands on quads/legs | Heels coming off ground |
Pull Ups
As many pull-ups as possible in 2 minutes
Recommended: 3 reps
| Standards | Common Mistakes |
|---|---|
| Chin over the bar | No kipping |
| Palms facing away from face | Can not let go of bar |
| Arms must fully extend at bottom of pull up | Once you release your grip, your reps no longer count |
Sit Ups
As many sit-ups as possible in 2 minutes
Recommended: 55 reps
| Standards | Common Mistakes |
|---|---|
| Hands crossing chest | Hands over chest |
| Elbows must touch knees at top of sit-up | Hands behind head |
| Must fully descend onto ground at bottom of sit-up | Feet not flat on the ground |
Farmers Carry
Goal is be able to go 400 feet without dropping dumbbells (or weight equivalent of ~40 lbs), must be completed in 2 minutes
Recommended: 400 feet
| Standards | Common Mistakes |
|---|---|
| Walking at a brisk pace (no running) | Shoulders up |
| Not dropping dumbbells | Insufficient grip |
| Straight Arms | Heads and eyes not in forward direction |
*If dumbbells are not available for Farmers Carry, the suggested alternate exercise is Burpees.
Burpees
As many burpees as possible in 2 minutes
Recommended: 30 reps
| Standards | Common Mistakes |
|---|---|
| Chest to floor at the bottom | 3 count burpee |
| Chest to floor at the bottom | No jump |
| Not completing a proper push up (all the way down/up, maintaining plank) |