IDF Fitness Test

About the "Bar Or" IDF Fitness Test (Combat Fitness Guide)

The Bar Or is a test that checks the level of physical fitness. It was invented by Professor Oded Bar Or. It serves a dual purpose, to allow the commanders to evaluate the level of fitness of the soldiers and to enable one to gauge his level of fitness. The test is designed to measure the fitness improvement over the course of basic training and officers course of regular and career soldiers in the IDF and police officers in the Israel Police. The test is usually conducted 3 times, at the beginning, middle, and end of training. This allows one to see the fitness progress over time.

 

- In 2014 the IDF introduced a New Fitness Test -

 

The new IDF Fitness Test includes the following exercises:

 

1) Pull - Ups (not Chin - Ups) - the maximum amount one is capable of making regardless of the time.

 

2) Dips - the maximum amount one is capable of making regardless of the time. Arms must decend 90 degress.

 

3) 3000 meter run (1.86 miles)

 

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.

 

Currently there is no point system for the Push - Ups and Dips. It is pass or fail. One needs to perform the following to pass:

 

Pull - Ups - 11

Dips - 18

 

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

 

The Former Bar Or Fitness Test:


The Bar-Or test is carried out in field conditions and includes the following exercises: 


1) Sit-ups - the maximum amount one is capable of making, regardless of the time (without stopping). The count is stopped if one stopped for more than two seconds or more. 


2) Push-ups* - the maximum amount that one can make, regardless of the time. (without stopping). The count is stopped if one stopped for two seconds or more. *In the past it was customary to carry out the exercise with pull-ups instead of pushups. 


3) 2000 meter run (1.242 miles)

 

All of the exercises are performed one after another with little to no rest in between. Generally the 2000 meter run is first however there are some units that do the run last.

Bar Or test score (Former Test)
The maximum score for sit-ups is 15 points. 
The maximum score for push-ups is 15 points.
 
The maximum score for the 2000 Meter run is 70 points.
 


The average test score for combat soldiers is about 60 points. 
The average test score for elite combat soldiers is about 70 -80 points. 
The minimum test score for non combat soldiers is 50 points.

 

The first stage of "Yom Sayarot" (Elite Forces screening) is the Bar Or where soldiers have to score at least 55 to continue.

Reservists in combat units are expected to receive at least 54 points; most of them are far from it.
Those who receive a score of 90 receive a special pin for their uniform.

How to perform the (Former) Bar Or test exercises (Guidelines)

 

Push-ups - push-ups should be done so that the chest goes down to a height of 10 cm from the ground. This is usually practiced with one putting his fist underneath his partners stomach.


Sit-ups – The elbows should touch the knees on the way up and the shoulder blades should touch the ground on the way down. Make sure that the fingers of the hands are clasped behind your head.

 

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


2000 Meter run – 7:14


Eli Shwartz (Garin Machal Sept. 2011)


Push – Ups – 105


Stanley Block Garin Machal Sept. 2013)


Sit – Ups – 115


Menchem Kole (Garin Machal Jan. 2013)

 

 


Most overall points – 88


Levi Gitlin (Garin Machal Sept. 2011)

 


Bar-Or Point System

    

Results of push-ups

Push-ups score

Sit-Ups

Scoring crunches

1-3

1

20-24

1

4-9

2

25-29

2

10-15

3

30-34

3

16-21

4

35-39

4

22-27

5

40-44

5

28-33

6

45-49

6

34-39

7

50-54

7

40-45

8

55-59

8

46-51

9

60-64

9

52-56

10

65-69

10

57-61

11

70-73

11

62-66

12

74-77

12

67-70

13

78-81

13

71-74

14

82-85

14

OVER 75

15

86 and over

15

 


Bar-Or Point System

    

2000 Meter Runtime

Score

Runtime

Score

16:01 OVER

1

9:38 to 9:44

36

15:42 to 16:00

2

9:31 to 9:37

37

15:25 to 15:41

3

9:24 to 9:30

38

15:10 to 15:24

4

9:17 to 9:23

39

14:57 to 15:09

5

09:10 to 09:16

40

14:41 to 14:56

6

9:03 to 09:09

41

14:22 to 14:40

7

8:57 to 9:02

42

14:05 to 14:21

8

08:51 to 08:56

43

13:49 to 14:04

9

8:45 to 8:50

44

13:36 to 13:48

10

8:39 to 8:44

45

13:24 to 13:25

11

08:33 to 08:38

46

13:04 to 13:23

12

8:27 to 8:32

47

12:53 to 13:03

13

08:21 to 8:26

48

12:42 to 12:52

14

08:15 to 08:20

49

12:32 to 12:41

15

08:10 to 08:14

50

12:22 to 12:31

16

8:05 to 8:09

51

12:12 to 12:21

17

08:00 to 08:04

52

12:04 to 12:11

18

7:55 to 7:59

53

11:55 to 12:03

19

07:50 to 07:54

54

11:46 to 11:54

20

07:45 to 07:49

55

11:37 to 11:45

21

7:41 to 7:44

56

11:28 to 11:36

22

07:37 to 7:40

57

11:20 to 11:27

23

07:33 to 07:36

58

11:12 to 11:19

24

7:29 to 7:32

59

11:04 to 11:11

25

7:25 to 7:28

60

10:56 to 11:03

26

7:21 to 07:24

61

10:48 to 10:55

27

7:17 to 7:20

62

10:40 to 10:47

28

7:13 to 7:16

63

10:32 to 10:39

29

07:09 to 07:12

64

10:24 to 10:31

30

7:05 to 7:08

65

10:16 to 10:23

31

7:01 to 7:04

66

10:08 to 10:15

32

6:57 a.m. to 7:00 a.m.

67

10:01 to 10:07

33

6:53 to 6:56

68

9:53 a.m. to 10:00 a.m.

34

6:49 to 6:52

69

9:45 to 9:52

35

6:48 or less

70