After 01 April, the PT test will probably change to this format. This is the yearly test:
Fitness Standard.
The Canadian Forces have redefined their 1980's-created EXPRES fitness testing, with the new "FORCE" fitness standard.
The EXPRES test conducted four tests to measure the likelihood a Canadian Forces member could meet the universality of service requirements (20 metre shuttle run, push-ups, sit-ups, and a grip test). The EXPRES test also had different standards for men and women, and were based off age; FORCE’s purpose is to rectify this: “one test, one standard, regardless of environment, rank, age, or gender. Because, at the core of the soldier first principle, there is but one job.”
“FORCE” tests the following:
Sandbag lift
3 minutes 30 seconds
Two 20kg sandbags 1.25m apart
Lift bag 91cm off the ground, drop it. Repeat with other bag. Repeat a total of 30 times
Intermittent loaded shuttle
5 minutes 21 seconds
At 20-metre shuttle lines: walk 40 metres with 20kg sandbag. Run 40 metres unloaded. Repeat 5 times (total: 400 metres).
20 metre rushes
51 seconds
At 20-metre shuttle lines: starting in the prone, get up, run 10 metres, get prone into a “superman” lay. Repeat for a total of 80 metres.
Sandbag drag
Unlimited time but you must be walking backwards and cannot stop
Drag 100kg of sandbags (5 bags x 20 kg each) 20 metres
Look at your personal workout regime and make any adjustments you think you might need.