Testing the firewall and live traffic

I always install and test plugin upgrades in a test environment before installing them in production. However, it is very difficult to test many of the features of the firewall and the live traffic functions.

For examine, suppose I set up a rule to block certain traffic. Normally, I have no way of generating traffic that would trigger that rule, so I cannot easily test either my rule or wordfence’s ability to implement that rule as documented.

Is there a white hat site or functionality that could be used to run such tests?