UK Royal Marines (Cdo Course) Fitness Standards
Could you meet the UK Royal Marines (Cdo Course) standard? These are Take Point Fitness's per-event tiers for the UK Royal Marines (Cdo Course) pathway (unisex, absolute), used to score readiness. They are not an official test, and no military or police body endorses them.
| Benchmark | Pass | Good | Excellent | Elite |
|---|---|---|---|---|
| 1.5-mile run | 10:30 | 9:30 | 9:00 | 8:30 |
| 10-mile ruck | 2:06:00 | 1:55:30 | 1:47:06 | 1:39:45 |
| 500 m swim | 15:48 | 12:39 | 11:23 | 10:07 |
| Back Squat | 100 kg | 135 kg | 150 kg | 180 kg |
| Hex-bar DL | 130 kg | 160 kg | 205 kg | 250 kg |
| Conventional DL | 115 kg | 145 kg | 185 kg | 225 kg |
| Bench Press | 80 kg | 100 kg | 120 kg | 140 kg |
| Pull-ups (no time) | 8 reps | 13 reps | 18 reps | 22 reps |
| Push-ups (2 min) | 50 reps | 65 reps | 80 reps | 100 reps |
| Sit-ups (2 min) | 50 reps | 75 reps | 90 reps | 110 reps |
| Plank (front) | 1:30 | 2:30 | 3:30 | 4:30 |
| Side plank (per side) | 1:00 | 1:30 | 2:00 | 3:00 |
| Dead hang (grip) | 45 s | 1:15 | 1:50 | 2:30 |
| Power Clean | 65 kg | 85 kg | 100 kg | 120 kg |
| Broad Jump | 1.8 m | 2 m | 2.2 m | 2.4 m |
UK unit. Where the unit's published test or a public military fitness table exists, tiers are set from or checked against it; the rest are Take Point Fitness's own (beta) and recalibrate with athlete data.
FAQ
What are the UK Royal Marines (Cdo Course) fitness requirements?
The UK Royal Marines (Cdo Course) standard is scored per event — 1.5-mile run, 10-mile ruck, 500 m swim, Back Squat and more — across strength, engine and work capacity. See the table above for the pass / good / excellent / elite tiers.
How do I train for the UK Royal Marines (Cdo Course) standard?
Build a deep aerobic base, train load carriage and rucking, and keep your strength high relative to bodyweight. Test against the standard regularly and attack your weakest event first.
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