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Jason Khalipa Just Created 5 Fitness Tests Everyone Should Master – Can You Pass Them All?

 Written by 

Julien Raby

 Last updated on 


In his latest YouTube video, former CrossFit Games champion Jason Khalipa, alongside MMA fighter and fitness icon Tim Kennedy, lays out five essential fitness benchmarks everyone should aim to master.

These simple yet effective tasks are more than workouts—they’re tests of strength, endurance, and functional ability designed to help people build confidence, resilience, and readiness for life’s physical demands.

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“We’re not just talking about fitness for fitness’ sake,” Khalipa says in the video. “This is about being a protector and provider for your family and community.”

Here’s a breakdown of the five physical tasks Khalipa and Kennedy demonstrate, each rooted in real-world utility and designed to test fundamental movement categories: push, pull, carry, endurance, and speed.

1. The Push Test: Hand-Release Push-Ups

Why it matters: Push-ups are a foundational exercise for building upper-body strength, critical for pushing objects or aiding others in emergencies.

The standard: Complete 20 hand-release push-ups without stopping.

The technique: Start in a high plank, lower the chest to the ground, release the hands briefly, then push back up. Resting is only allowed at the top of the movement.

Real-life relevance: Whether it’s getting off the ground or pushing obstacles out of the way, this movement tests the ability to apply force effectively.

2. The Pull Test: Strict Pull-Ups

Why it matters: The ability to pull your body weight over an obstacle can be crucial in survival situations.

The standard: Perform at least three strict, dead-hang pull-ups with no swinging or kipping.

The technique: Grip the bar firmly, start from a dead hang, and pull the chin above the bar. Controlled movements are key to proper execution.

Real-life relevance: Pull-ups mimic movements required for climbing, scaling walls, or escaping danger.

3. The Carry Test: Farmer’s Carry

Why it matters: Carrying heavy loads is a practical skill, whether it’s groceries, children, or equipment.

The standard: Carry 50% of your body weight for 100 meters.

The technique: Start by lifting weights from the ground into a standing position, maintaining good posture as you walk. Khalipa and Kennedy recommend dumbbells for simplicity, but other weighted objects can work too.

Real-life relevance: This exercise builds strength and stamina for real-life scenarios, from carrying loved ones to handling emergency loads.

4. The Endurance Test: One-Mile Run

Why it matters: Cardiovascular endurance is a cornerstone of overall health and longevity.

The standard: Run one mile in under 10 minutes.

The technique: The mile is a classic fitness test, combining aerobic and anaerobic systems. Khalipa notes it’s a straightforward way to assess stamina.

Real-life relevance: From pursuing goals to escaping danger, endurance impacts both short-term bursts of activity and sustained effort.

5. The Speed and Explosiveness Test: Burpees Over an Object

Why it matters: Explosive movements are essential for reacting quickly in dynamic situations.

The standard: Perform 15 burpees over an object in 90 seconds.

The technique: Start by dropping into a burpee, then jump laterally or vertically over an obstacle. Maintain consistent pacing without stopping.

Real-life relevance: This tests the ability to transition quickly between movements, mimicking real-life scenarios requiring speed and agility.

Why These Fitness Benchmarks Matter

Khalipa and Kennedy emphasize that these tests aren’t about elite athleticism—they’re about creating a baseline for functional fitness that enhances life. Muscle mass and endurance are directly linked to longevity, injury prevention, and the ability to recover from illness.

“The goal is to maintain these abilities for the rest of your life,” Khalipa explains. “Whether it’s carrying your kids or climbing a wall in an emergency, these movements make you better prepared.”

Take the First Step

For anyone not yet ready to meet these standards, Khalipa encourages starting small and building gradually. His YouTube channel, e-books, and programs offer guidance for developing these skills at any fitness level.

The takeaway? Fitness is the foundation for confidence, capability, and a healthier, more prepared life. Start today, and master the five essential physical tasks to take control of your future.

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