IDF Fitness Test

About the "Bar Or" - The offical IDF fitness test 

The "Bar Or" is the official IDF fitness test. It was invented by Professor Oded Bar Or. It serves a dual purpose, to allow commanders to evaluate the level of fitness of their soldiers and to enable each individual to gauge their own level of fitness.  The test is usually conducted at least 3 times, at the beginning, middle, and end of training. Thus allowing one to see their fitness progress over time.

 

The current "Bar Or" consists of:

 

1) Pull - Ups (palms facing out) - Regular infantry are required to do at least 7 with a 7 kilo weighted vest.

 

2) Dips -  Regular infantry are required to complete at least 11. (without weighted vest)

 

3) Trap Bar Jump Squats - 7 reps of 60 kilo

 

4) Sprints - 300 meter sprint (performed after the 3 kilometer run)

 

5) 3000 meter run (1.86 miles) -  Regular infantry must complete it under 15:33 minutes

 

All of the exercises are performed one after another with little to no rest in between. Generally the 3000 meter run is first however there are some units that do the run last.

 

There is no point system for the pull - ups, dips and squats. It is pass or fail. 

 

There is a point system for the 3000 meter run. One must score at least 50 points to pass (under 15:33 minutes)

Below is the point system for the 3000 meter run:

 

15:34    Fail  Points  12:47-12:53    75   
15:27-15:33    50 12:41-12:46       76   
15:21-15:26 51 12:34-12:40 77
15:15-15:20 52 12:28-12:33 78
15:08-15:14 53 12:21-12:27 79
15:02-15:07 54 12:15-12:20 80
14:55-15:01 55 12:09-12:14 81
14:49-14:54 56 12:02-12:08 82
14:43-14:48 57 11:56-12:01 83
14:36-14:42 58 11:49-11:55 84
14:30-14:35 59 11:43-11:48 85
14:23-14:29 60 11:37-11:42 86
14:17-14:22 61 11:30-11:36 87
14:11-14:16 62 11:24-11:29 88
14:04-14:10 63 11:17-11:23 89
13:58-14:03 64 11:11-11:16 90
13:51-13:57 65 11:04-11:10 91
13:45-13:50 66 10:58-11:03 92
13:38-13:44 67 10:52-10:57 93
13:32-13:37 68 10:45-10:51 94
13:26-13:31 69 10:39-10:44 95
13:19-13:25 70 10:32-10:38 96
13:13-13:18 71 10:26-10:31 97
13:06-13:12 72 10:20-10:25 98
13:00-13:05 73 10:13-10:19 99
12:54-12:59 74 10:12      100

 

"Bar Or" Garin Mahal Records: (while in the 6 week program)


3000 Meter run 


11:04 - Shneur Strauss small (GM 2019)


Pull – Ups (with 7 kilo weighted vest)


15 - Sky Nahum small (GM 2021)*


Dips 


51 - Sky Nahum small (GM 2021)

 

 

* The pull up test with a 7 kilo weighted vest was done for the first time in Garin Mahal 2021.