JW GROM – Poland’s Elite Special Forces and Their Physical Fitness Standards

When talking about elite special forces around the world, names like the Navy SEALs or British SAS often dominate the conversation. But among those ranks stands JW GROM, Poland’s premier counter-terrorism and special operations unit, known for its silent efficiency, unmatched endurance, and intense training regimen.

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Who Are JW GROM?

JW GROM, short for Jednostka Wojskowa GROM ("Military Unit GROM"), translates to “Thunder” – a fitting name for a unit that strikes with speed and precision. Established in 1990 in response to increasing global threats and Poland's growing role in international peacekeeping and NATO missions, GROM was modeled after the best – drawing inspiration from Delta Force, SEAL Team Six, and the British SAS.

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What makes GROM unique is not just its tactical prowess, but its diverse skillset. Members of the unit are trained in parachuting, amphibious operations, mountain warfare, hostage rescue, and more. They are also one of the few units in the world with operators cross-trained as medics, ensuring survivability in the most hostile environments.

The Path to Thunder – Physical Fitness Test of JW GROM

Becoming a GROM operator is no easy feat. Candidates must pass a brutal physical selection process designed to push their bodies and minds to the limit. Below is the official Physical Fitness Test (PFT) used by JW GROM. Performance is evaluated across four levels: Pass, Good, Great, and the elite-level Gold.

	Exercises	Pass	Good	Great	Gold	Remarks
1	Swim 200 Meter	≤ 4:00 min	≤ 3:30 min	≤ 3:00 min	≤ 2:45 min	Freestyle stroke only
2	Underwater Swim	Distance = 25 meters	-	-	-
3	Tower Jump	5 or 10 meters high	-	-	-
4	Pull-ups	18+ reps	22+ reps	25+ reps	27+ reps
5	100 Meter Run	≤ 14:00 sec	≤ 13:00 sec	≤ 12:00 sec	≤ 11:30 sec
6	Sit-Ups	75+ reps	85+ reps	90+ reps	100+ reps	within 2 minutes
7	3000 Meter Run	≤ 12:00 min	≤ 11:30 min	≤ 11:00 min	≤ 10:45 min
8	Dips	25+ reps	30+ reps	35+ reps	40+ reps
9	Climbing	5 Meter Rope	-	-	-
10	Med Ball Squats	40+ reps	45+ reps	50+ reps	55+ reps	Medicine ball weighs 4 kg, within 1 minute
11	Med Ball Throw	7 m	10 m	13 m	15 m
12	Broad Jumps	2.2 m	2.5 m	2.8 m	3.0 m
13	High Wall	Pass/Fail	-	-	-

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Final Thoughts

JW GROM isn’t just another special forces unit. It's a symbol of Polish strength, resilience, and silent professionalism. Whether parachuting into enemy territory or neutralizing threats in urban environments, GROM operators stand as some of the finest soldiers in the world.

If you’re considering the path of a warrior, look to JW GROM – but be ready to train harder than you’ve ever trained before.