Police circuit – intermediate
Three rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walking lunges, goblet squats, barbell row, pull-ups, push-ups, burpees, plank, sit-ups, side plank, Russian twist and hang. The first six exercises are the police warm-up (side to side, half squat, inchworm, knee to chest, backward roll, high knees) and are done once. The rest is the police's own exercise list as a circuit: one set of each in order, rest, start over – the number of sets is the number of rounds. The police's advice: adapt to your ability and increase reps, difficulty or weight over time. Source: polisen.se, Träningsövningar för dig som vill bli polis.
Exercises
Side Lunge1 sets × 10/sidaBodyweight Squat1 sets × 10Inchworm1 sets × 6
Knee-to-Chest Stretch1 sets × 10/sida
Pilates Roll Over1 sets × 8
High Knees1 sets × 30 s · rest 30 s
Kettlebell Sumo High Pull3 sets × 10 · rest 45 s
Kettlebell Swing3 sets × 15 · rest 45 s
Walking Lunge3 sets × 10/ben · rest 45 s
Goblet Squat3 sets × 12 · rest 45 s
Bent-Over Barbell Row3 sets × 10 · rest 45 s
Pull-Up3 sets × 4-6 · rest 45 s
Push-Up3 sets × 12 · rest 45 s
Burpees3 sets × 10 · rest 45 s
Plank3 sets × 45 s · rest 45 s
Sit-Ups3 sets × 15 · rest 45 s
Side Plank3 sets × 30 s/sida · rest 45 s
Russian Twist3 sets × 16 · rest 45 s
Dead Hang3 sets × 30 s · rest 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
More workouts: Police
