AFT Guide

Measures the lower-body muscular strength needed to lift heavy loads from the ground safely and effectively.

The Army describes the MDL as a strong predictor of a Soldier's ability to lift and carry a casualty on a litter and to lift and move personnel and equipment. It relies on well-conditioned back and leg muscles that help with load carriage and with avoiding upper- and lower-back injuries.

Army-named fitness components: Lower-body muscular strength.

Equipment per lane

• 1 × Hexagon (hex) bar, 60 pounds unloaded — One per lane. Other bar weights are allowed if the bar is weighed and plate loads are recalculated.
• 2 × Barbell collars — Not counted in the load.
• Bumper plates — Loaded to the lane's weight using the ATP's plate arrangement table (120 to 340 pounds).

Station setup

Starting position

Inside the hex bar with feet shoulder-width apart, gripping the center of the handles with a closed grip. Arms fully extended, back flat, head in line with the spine or slightly extended, and both heels on the ground. Every repetition starts from this position.

Steps

1. 1

   Step 1: Prepare“GET SET”

   • Step inside the hex bar, feet shoulder-width apart, and find the mid-point of the handles.
   • Bend at the knees and hips, reach down, and grasp the center of the handles with a closed grip (thumb wrapped around the handle opposite the fingers).
2. 2

   Step 2: Lift“GO”

   • Straighten the hips and knees to stand up into the Straddle Stance.
   • Do not let the hips rise before or above the shoulders. Keep the back straight and the feet in place, staying balanced and in control.

   

3. 3

   Step 3: Lower

   • Lower the bar to the ground under control with a straight back.
   • Place the bar down; do not drop it. The plates must touch the ground to finish the repetition.

   

4. 4

   Step 4: Repeat

   • Complete three continuous repetitions without resting on the ground.

Proper form and what's allowed

Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.

• A successful attempt is 3 continuous repetitions to standard.
• Each Soldier has two attempts. After a successful first attempt, the Soldier may make one attempt at a heavier weight. After a failed first attempt, the Soldier may make one more attempt at the same or a lower weight.
• The raw score is the heaviest weight successfully lifted.
• There is no programmed rest before the next event unless only one or two Soldiers are testing (then 5 minutes).

• The grader gives "GET SET" and "GO" for each attempt.
• The grader records each attempt, checks the maximum weight successfully lifted, and initials the MDL box on DA Form 705-TEST.
• The grader returns the scorecard to the Soldier and reports to the OIC or NCOIC for HRP lane assignment.

• A safety stop on the first repetition is not a record attempt: the grader explains the error and the Soldier restarts the attempt. It exists to prevent repeated movements that could cause injury.
• Collars keep plates from moving during the lift.
• Soldiers should know their goal weight and have lifted it in training before the test.
• Chalk, powder, weightlifting belts, and wrist straps are not authorized.

Raw score: Heaviest weight lifted for 3 correct repetitions (pounds). Higher is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.

Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.

Prepare with the exercise library

The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.

Exercises RuckOn maps to this event (an app mapping, not an Army designation):

• Squat Bender
• Back Bridge
• Sumo Squat
• Straight-Leg Deadlift
• Deadlift
• Single-Leg Deadlift
• Bent-Over Row
• Front Squat
• Back Squat
• Single-Arm Bent-Over Row

Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.

Content checked against the publications on 2026-10-02.

A two-minute timed event that measures upper-body muscular endurance.

The Army links the HRP to repetitive and sustained pushing in combat tasks: pushing an opponent away, pushing a stuck vehicle, and pushing up from the ground during evade and maneuver. It also works upper-back muscles used when reaching out from the prone position, taking cover, or low crawling.

Army-named fitness components: Upper-body muscular endurance.

Equipment per lane

• 2 × Stopwatches — Used by the OIC or NCOIC and a back-up timer; one common clock times every lane.
• Foam or rubber mats — Optional. Sleeping mats are not authorized.

Station setup

Starting position

Prone, with hands flat on the ground beneath the shoulders and index fingers inside the outer edge of the shoulders. Chest and the front of the hips and thighs on the ground, toes on the ground, feet together or up to a boot's width apart (measured by the grader), ankles flexed. The head does not have to touch the ground.

Steps

1. 1

   Step 1: Movement 1: push up“GO”

   • Push the whole body up as a single unit until the elbows are fully extended in the front leaning rest.
2. 2

   Step 2: Movement 2: lower

   • Bend the elbows to lower the body. Chest, hips, and thighs touch the ground together; the head or face does not have to.
3. 3

   Step 3: Movement 3: hand release

   • Without moving the head, body, or legs, extend both arms straight out to the sides into a T. The arms and hands may touch or slide along the ground.

   

4. 4

   Step 4: Movement 4: return

   • Immediately bring the hands back to the starting position to complete the repetition.

Proper form and what's allowed

Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.

• The raw score is the number of correct repetitions completed in two minutes.
• If the event is terminated for resting on the ground, the score earned before resting is recorded.

• Graders kneel or sit to check the Soldier's hands, chest, body, and feet.
• Graders count correct repetitions aloud and record them on DA Form 705-TEST.
• The NCOIC starts each group; the timer runs the 2:00 clock for all lanes.

• Sleeping mats are not authorized; if a mat is used, the whole body must be on it except the arms during the hand release.

Raw score: Correct repetitions in 2 minutes. Higher is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.

Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.

Prepare with the exercise library

The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.

Exercises RuckOn maps to this event (an app mapping, not an Army designation):

• Push-Up
• Single-Leg Push-Up
• 8-Count T Push-Up
• Supine Chest Press
• Bent-Over Row
• Bench Press
• Single-Arm Bent-Over Row

Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.

Content checked against the publications on 2026-10-02.

A timed 250-meter shuttle event (5 × 50 meters) that measures anaerobic capacity, muscular endurance, and muscular strength.

The Army describes these as the capacities needed for high-intensity tasks lasting a few seconds to a few minutes, such as reacting to direct and indirect fire, building a hasty fighting position, and extracting a casualty and carrying them to safety.

Army-named fitness components: Anaerobic capacity, Muscular endurance, Muscular strength.

Equipment per lane

• 1 × Nylon sled with pull strap — Sled 22 × 19.5 inches, holds up to four 45-pound plates; one-piece strap 92 inches (±2) with a loop handle at each end.
• 2 × 45-pound bumper plates on the sled — Four plates (180 pounds) on a modified surface.
• 2 × 40-pound kettlebells — Within 2 pounds of 40 pounds, about 11 inches (±1) tall, flat base so the handle stands vertical.
• 2 × Stopwatches — OIC or NCOIC and the lane grader; the start-line grader may use one or two to time both Soldiers in adjacent lanes.

Station setup

Starting position

Prone with the hands on the ground beneath the shoulders and the top of the head behind the start line.

Steps

1. 1

   Step 1: Shuttle 1: sprint“GO”

   • Get up from the prone position and sprint 25 meters. Touch the 25-meter line with a foot and a hand, turn, and sprint back to the start.
2. 2

   Step 2: Shuttle 2: drag

   • Grasp each strap handle and pull the sled backward until the whole sled crosses the 25-meter line, then turn and drag it back to the start line.
   • The strap must pass freely through the sled's D-ring and may not be twisted, wrapped, or knotted.

   

3. 3

   Step 3: Shuttle 3: lateral

   • Move laterally 25 meters leading with one foot, touch the 25-meter line with a foot and a hand, and return leading with the other foot.
   • Face the same direction out and back. The feet do not cross and stay parallel to each other and perpendicular to the direction of travel.
4. 4

   Step 4: Shuttle 4: carry

   • Pick up both 40-pound kettlebells with a closed grip and carry them at your sides (farmer's carry only). Run 25 meters, touch the 25-meter line with a foot, and return.
   • Keep the kettlebells upright with the handles up. After crossing the start line, set them down without dropping them.
5. 5

   Step 5: Shuttle 5: sprint

   • Sprint 25 meters, touch the 25-meter line with a foot and a hand, then sprint back across the start line to finish.

Proper form and what's allowed

Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.

• The event is five continuous 50-meter shuttles in order: sprint, drag, lateral, carry, sprint.
• The start-line grader records the time after both Soldiers in the adjacent lanes cross the finish line.

• Two graders work together across two adjacent lanes and stay at the ends of the lanes; they do not run with the Soldiers.
• The start-line grader starts and records the time for both Soldiers and enforces standards at the start line.
• The 25-meter grader confirms correct foot and hand touches and that the sled crosses the line.

• Each grader controls two adjacent lanes to keep Soldiers and graders safe and to prevent interference between lanes.
• Choose the safest surface; standard surfaces should be the primary choice. No adjustments to SDC standards or scoring are authorized other than the sled weight for a modified surface.
• Check the sled and strap for torn fabric or stitching before the test.

Raw score: Total time (mm:ss). Lower (faster) is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.

Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.

Prepare with the exercise library

The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.

Exercises RuckOn maps to this event (an app mapping, not an Army designation):

• Forward Lunge
• Lateral
• Shuttle Sprint
• Mountain Climber
• Turn and Lunge
• Half Jack
• Half-Squat Laterals
• 8-Count Step-Up
• Heel Raise

Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.

Content checked against the publications on 2026-10-02.

A test of core-static strength and endurance.

The ATP describes the plank as a test of core-static strength and endurance and does not state a further purpose.

Army-named fitness components: Core-static strength, Core endurance.

Equipment per lane

• 1 × Stopwatch — One per lane, used by the grader.
• Foam or rubber mats — Optional. Sleeping mats are not authorized.

Station setup

Steps

1. 1

   Step 1: Ready position“GET READY”

   • Take the forearm ready position with one or both knees on the ground.
2. 2

   Step 2: Set“GET SET”

   • Lift both knees and bring the body into a straight line from head to ankles, similar to the front leaning rest.
3. 3

   Step 3: Hold“GO”

   • Hold a straight line through the head, shoulders, back, hips, and legs.
   • Keep the feet, forearms, and fists or palms in contact with the ground for the whole event.

   

Proper form and what's allowed

Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.

• The raw score is the time the Soldier holds the proper plank position.
• When the last Soldier finishes the plank, the OIC or NCOIC starts a 10-minute rest before the 2-mile run.

• The grader starts the stopwatch on "GO" and calls the elapsed time every 15 seconds.
• The grader records the plank time on DA Form 705-TEST.
• Soldiers rotate through the lane; from the second Soldier on, the grader gives "GET SET" and "GO."

• Sleeping mats are not authorized; if a mat is used, the Soldier's entire body must be on it.

Raw score: Time held in the proper plank position (mm:ss). Higher is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.

Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.

Prepare with the exercise library

The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.

Exercises RuckOn maps to this event (an app mapping, not an Army designation):

• Push-Up
• Bent-Leg Raise
• Side Bridge
• Quadraplex
• Mountain Climber
• Single-Leg Push-Up

Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.

Content checked against the publications on 2026-10-02.

A test of aerobic endurance.

The Army ties the 2-mile run to common Soldier tasks such as dismounted movement, ruck marching, and infiltration.

Army-named fitness components: Aerobic endurance.

Equipment per lane

• Stopwatches — 2 to 17: one for the OIC or NCOIC and one for each grader.
• Outdoor timing clock — Not required, but assists testing.
• Numbers or vests — Issued to Soldiers by graders during the 10-minute rest.

Station setup

Starting position

At the start line: Soldiers move up to it when the NCOIC calls "GET READY" at the end of the 10-minute rest. The ATP does not prescribe a body position.

Steps

1. 1

   Step 1: Start“GO”

   • Begin running at your own pace when the NCOIC says "GO."
2. 2

   Step 2: Run the course

   • Complete the full 2-mile distance on the course. On a track, graders count completed laps.
3. 3

   Step 3: Finish

   • Your time is recorded as you cross the finish line at the 2-mile point. Sign your scorecard after the run.

Proper form and what's allowed

Breathing: ATP 7-22.01 gives no breathing guidance for this event, so none is given here.

• The raw score is the time recorded when the Soldier crosses the finish line at the 2-mile point.

• During the 10-minute rest, graders issue numbers or vests to their Soldiers.
• On a track, graders record each Soldier's completed laps.
• The NCOIC announces elapsed time as Soldiers finish; graders enter the time on DA Form 705-TEST.
• Graders make sure Soldiers sign their scorecards after the run.

• Select a course free of significant hazards such as traffic, slippery road surfaces, and heavy air pollution.
• Plan so that weather and environmental conditions do not degrade performance and the uniform suits the conditions.

Raw score: Time to complete 2 miles (mm:ss). Lower (faster) is better. Points run from 0 to 100 using the June 2025 score tables, by age group and, for the general standard, sex.

Both the general and combat standards require at least 60 points on this event; the combat standard also requires a total of at least 350.

Prepare with the exercise library

The ATP starts every AFT with the Preparation Drill and ends with the Recovery Drill.

Exercises RuckOn maps to this event (an app mapping, not an Army designation):

• Heel Raise

Photos and illustrations: ATP 7-22.01, Holistic Health and Fitness Testing (U.S. Army, 12 March 2026). Approved for public release; distribution is unlimited.

Content checked against the publications on 2026-10-02.