Federal 1811 PT test standards.
Every agency, one page.

Pull-ups / chin-ups. Hands no wider than two hand-widths outside the shoulders; chin-ups palms toward the face, pull-ups palms away. Arms fully extended at the bottom, chin higher than the bar at the top. No swinging, jerking, or using the legs. Not counted: kipping, chin not over the bar, not locking out, stopping between reps, not locking out before dismounting.

300-meter sprint. Standing start; run 300 meters (three-quarters of a lap). You may not change lanes or leave the track for any reason.

Push-ups. Front-leaning rest, hands one to two hand-widths outside the chest, elbows about 45 degrees from the body, feet no more than 3 inches apart, body straight. Lower until the upper arms are parallel to the floor; return to full lockout. Common faults listed by the FBI: not going all the way down, not locking out, hips sagging or too high, body resting on the floor, elbows flared 90 degrees.

1.5-mile run. Standing start, six laps of a quarter-mile track. Walking is not allowed: if you walk you are disqualified from the event and a -2 is recorded. Stay on the track; no pacing of others.

Sit-ups. Flat on your back, shoulder blades on the ground, knees at about 90 degrees, feet flat, partner holds the ankles. Hands crossed on the chest, each hand firmly on the opposite upper shoulder, and they stay there. Raise the torso until the elbows pass the tops of the knees (break the vertical plane), then lower until the tops of both shoulder blades touch the ground. No resting; all motion continuous. Not counted: hands leaving the shoulders, grabbing the shirt, elbows not crossing the knee plane, shoulder blades not touching, hips or buttocks lifting.

300-meter sprint. Standing start on 'On your mark' and a whistle. Hands may not touch the ground at the start (touching = failure of the event). Stay in your lane for the whole sprint (stepping into another lane = failure of the event).

Push-ups. Front-leaning rest, hands just outside a line straight down from each shoulder, feet no more than 8 inches apart, head-back-buttocks-legs in one line. Lower until the tops of the upper arms, shoulders and lower back are parallel to the ground (the administrator may put a fist under your chest); return to locked elbows. Unlimited time as long as motion is continuous. Not counted: body not straight, buttocks raised, knees/pelvis/stomach/thighs touching the ground, no lockout, not low enough, moving hands or feet.

1.5-mile run. Run on a track of known length; total elapsed time recorded in minutes and seconds.

Sit-ups. Flat on your back, knees bent at approximately 90 degrees, heels on the ground, partner holds the ankles, fingers interlocked behind the neck. Raise the upper body to vertical (your face must break the vertical plane), then lower until the shoulder blades touch the ground. That is one repetition. As many as you can in one minute without stopping.

Push-ups. Front-leaning rest, hands just outside a straight line down from the shoulders; back, buttocks and legs straight from head to heels. Lower until the sternum touches the 4-inch foam block, return to locked elbows. That is one repetition. You may only stop to rest in the upright push-up position.

1.5-mile run. Complete a 1.5-mile run as quickly as you can. No further protocol is published.

Push-ups (USMS training-guide description; official test protocol not published). Hands about shoulder-width, fingers forward, straight back throughout. Lower until the chest contacts a fist or object roughly 3 inches high, return to full elbow lockout - 'if you fail to lock the elbows completely the repetition will not count.' Rest only in the up position; the self-assessment version stops you if you hold the up position more than 2 seconds.

Sit-ups (USMS training-guide description). On your back, knees bent, heels flat, fingers laced behind the head. Up: elbows touch the knees. Down: shoulder blades touch the floor. Whether the feet are anchored is not stated.

1.5-mile run. Name and minimum times only. No course, start, or walking rules are published.

Sit & Reach. Minimum distances only. No box protocol, attempts, or pass/fail status is published.

All events. The handbook states that 'participants will not receive credit for repetitions performed that do not meet the established protocols' and refers to the HSI PFT Brochure (Appendix B) for the detailed protocols. That appendix is image-only in the public PDF, so the exact hand positions, depth standard and rest rules could not be captured from a primary source.

How this plan handles it. Train to the strictest common federal standard so any grader's count matches yours: sit-ups with hands crossed on the chest (or fingers laced behind the head if your test administrator says so), elbows to the thighs, shoulder blades to the ground, partner holding the feet; push-ups with hands just outside the shoulders, chest to a 3-4 inch marker, full lockout, rest only in the up position; sprint from a standing start; run without walking.

Test-site rules. Exercise clothing and running shoes; test may be outdoors. No gum, watches, phones, music players or headphones. Bring the signed consent form, your physician's medical release, and government photo ID.

Push-ups. Hands shoulder-width on the ground, feet together or apart and fully extended, body in a straight line from shoulders to ankles. Lower until the chest is approximately three inches from the ground, then return to full arm extension. Failure to maintain form (straight body, chest to about 3 inches, full extension) does not count as a full repetition.

Sit-ups. On your back, hands across the chest, shoulder blades on the ground, knees bent, partner holds the feet. Raise the upper body toward the thighs in a crunching motion; the elbows must touch the upper thighs before lowering; the shoulder blades must touch the ground at the bottom. Improper form does not count.

1.5-mile run. Six full laps of a high-school track ending at the start, or a measured 1.5 miles on an alternate course. You are responsible for counting your own laps; the PFT Coordinator settles discrepancies. Failing to complete the full distance is an automatic failure of the run and the PFT.

Push-ups. Feet 8 to 12 inches apart, hands slightly wider than shoulder width, arms straight; legs, buttocks, back and shoulders in straight alignment. Lower until the elbows are at 90 degrees - your chest must touch a foam block placed under it - then straighten the elbows. As many as possible in 60 seconds; you are told at 30 and 15 seconds remaining. One trial.

Sit-ups. On your back, knees at 45-75 degrees, feet flat, heels 12-18 inches from the buttocks, a second person holds your feet. Arms crossed over the chest, hands on the opposite shoulders near the collarbone, arms in contact with the chest at all times, chin tucked. Curl up until the elbows touch the thighs; lie back until the mid-back touches the mat before the next rep. 60 seconds, one trial.

Illinois Agility Run. Start on your stomach, fingertips at the start line in a quasi push-up position, ankles together, on the balls of the feet. On command, get up and run 30 feet to the far cone and back to the middle cone, weave left through the center cones and back, then turn left, run to the far-right cone and back across the finish. Follow the marked course. Two trials, best scored.

1.5-mile run. Marked hard, flat surface with minimal sharp turns, indoors or out. You may walk or stop, but the timer does not stop. One trial.

Illinois Agility Run. Lie prone on the floor. Get up and sprint 30 feet and return; negotiate four obstacles covering a 30-foot area and return through them; finish with another 30-foot sprint and return. Timed to hundredths of a second.

Sit and Reach. Sit on the floor in front of the measuring device and bend at the waist, pushing the block down the device. The stretch must be static and the calves must remain in contact with the floor. Measured to the quarter inch.

Bench press. One repetition on a single fulcrum bench, pressing the weight straight up until the arms are locked out. Measured in 5-pound increments and scored as a percentage of your body weight.

1.5-mile run. Six laps of a quarter-mile track, measured in minutes and seconds.

Body composition. Three-site skinfold with calipers (men: chest, abdomen, thigh; women: tricep, hip, thigh), calculated as percent body fat. This plan does not address body composition; that is a separate subject.