By Rob Shaul
We worked with full-time firefighters across the country to identify the mission-direct fitness demands for Urban Fire/Rescue athletes, the exercises which would assess those demands, and the overall assessment design and protocol.
This is version 2 of this assessment, updated January 2024.
A couple of notes on this assessment
- Equipment is minimal by design.
- Same loading for men and women. Both sexes use the same weight – for fit women, it is more than manageable.
- Grip/”tactical chassis” focus. This assessment will really test your grip and tactical chassis strength. Tactical Chassis = legs, lungs and core.
- No Joke. This assessment is difficult. So is fighting fires and other rescue events.
Required Equipment
- 60# Sandbag for men, 40# sandbag for women
- 16” Bench
- Known 800m and 1.5 mile distances
- Pull Up Bar
- Stopwatch (smartphone will work)
Questions?
Email rob@mtntactical.com
ASSESMENT
Warm-Up:
3 Rounds
10x Air Squats
10x Push ups
5x Walking Lunges
10x Situps
Instep Stretch
Training:
(1) Max Rep Sandbag Burpee @ 40/60# in 90 Seconds
Protocol: Sandbag starts laying on the ground at the athlete’s feet. On “go” he/she drops, does a push up down to where his/her chest touches the sandbag, then clean’s the back to the chest and pushes to full elbow extension overhead. Athlete can change hands and rest as needed, – just keep working for 90 seconds. Each press overhead to full elbow extension counts as a rep.
→ What this event assesses: Test of explosive power, work capacity, Grip Strength, Upper Body Pressing Strength.
Rest 5 Minutes before next event
(2) Max Reps Pull Ups
Protocol: Strict Pull Ups. Dead hang, to chin fully above the bar. No kipping, bucking, swinging, etc.. No time limit, but you cannot change your grip, or touch your feet. You can “rest” at the full hang position, but cannot touch your feet.
→ What this event assesses: Upper body pulling strength.
Rest 5 Minutes before next event
(3) Sandbag Clean and Step Over – Max Reps in 5 min, 40/60# sandbag, 16″ Bench
Protocol: 60# sandbag, 16″ bench. The bag must touch the ground to start on either side of the bench. Alternate legs each rep when stepping up and over the bench. Max reps in 5 minutes.
→ What this event assesses: Test of total body strength, level change, work capacity and mental fitness.
Rest 10 Minutes before next event
(4) Run 1.5 Miles for Time
Protocol: Flat course, max effort.
→ What this event assesses: Overall endurance.
SCORING
- Sandbag Burpee – Each rep counts as 1 point
- Pull Ups – Each rep counts as 1 point
- Sandbag Clean + Step Over – Total reps divided by 2
- 1.5 Mile Run – see chart below
Example:
Athlete Results:
- Sandbag Burpees – 18 Reps
- Pull Ups – 16 Reps
- Sandbag Clean + Step Over – 52 Reps
- 1.5 Mile Run – 11:15
Score: 18 + 16 + 26 (52 / 2) + 24 = 84 Total Points
Overall Scoring Chart:
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