Strength for the lift – advanced
PoliceAdvanced9 exercisesabout 65 min
Max strength and speed for the ISOKAI lift: deadlift 5 × 3, hang power clean, heavy wide-stance high pull, front squat, barbell row, weighted pull-ups if you manage ten without, farmer's walk, back extension and flexed-arm hang. The 2026 proposal is for ISOKAI to measure the maximum – then the heaviest pull counts, not the average.
Exercises
Barbell Deadlift5 sets × 3 · rest 180 sHang Power Clean4 sets × 4 · rest 120 sKettlebell Sumo High Pull4 sets × 6 · rest 90 s
Front Squat4 sets × 5 · rest 120 s
Bent-Over Barbell Row4 sets × 6 · rest 90 s
Pull-Up4 sets × 6-10 · rest 90 s
Kettlebell Farmer's Walk3 sets × 40 m · rest 60 s
Back Extension3 sets × 12 · rest 60 s
Flexed Arm Hang3 sets × max · rest 90 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
Police circuit – beginnerTwo rounds with a minute's rest of the police's thirteen exercises in easier variants: high pull and swing wit
Strength for the lift – beginnerThe ISOKAI strength test is described by the assessment agency as a deadlift of a barbell against resistance u
Police – self-test sessionNot the agency's tests (bike and ISOKAI can only be done there) but the same measures in weeks 4 and 8 so you
Police circuit – intermediateThree rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walking
Strength for the lift – intermediateHeavy and explosive for the ISOKAI lift (deadlift up to chin height): deadlift 4 × 5, wide-stance high pull, f
Police circuit – advancedFour rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges wi