PassbokenPassboken
Passboken › Workouts

Police – self-test session

PoliceIntermediate7 exercisesabout 35 min

Not the agency's tests (bike and ISOKAI can only be done there) but the same measures in weeks 4 and 8 so you see what has changed: max push-ups, max sit-ups in two minutes, max pull-ups, plank for time, hang for time, five reps of wide-stance high pull as heavy as you can with a straight back, and burpees in one minute. Three minutes' rest between parts, log the results. The swim test and 20 minutes on the bike are separate days in the test week. The real requirements: bike capacity 5, ISOKAI capacity 3 (women) / 6 (men), the swim test within 10 minutes.

Exercises

Push-Up1 sets × max · rest 180 sSit-Ups1 sets × max 2 min · rest 180 sPull-Up1 sets × max · rest 180 sPlank1 sets × max s · rest 180 sDead Hang1 sets × max s · rest 180 sKettlebell Sumo High Pull1 sets × 5 tungt · rest 180 sBurpees1 sets × max 1 min

Run 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.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Become a police officer – beginner, 8 weeksEight weeks building the base for the police fitness tests: the police's own exercise list in two rounds, cyclBecome a police officer – intermediate, 8 weeksEight weeks toward the police fitness tests: the police exercise list in three rounds, 4 × 4-minute bike interBecome a police officer – advanced, 8 weeksEight weeks of high volume for the police fitness tests: the police exercise list in four timed rounds, 5–8 bi

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 witBeginner · 19 exercises · about 40 min
Strength for the lift – beginnerThe ISOKAI strength test is described by the assessment agency as a deadlift of a barbell against resistance uBeginner · 8 exercises · about 40 min
Police circuit – intermediateThree rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walkingIntermediate · 19 exercises · about 50 min
Strength for the lift – intermediateHeavy and explosive for the ISOKAI lift (deadlift up to chin height): deadlift 4 × 5, wide-stance high pull, fIntermediate · 9 exercises · about 55 min
Police circuit – advancedFour rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges wiAdvanced · 19 exercises · about 65 min
Strength for the lift – advancedMax strength and speed for the ISOKAI lift: deadlift 5 × 3, hang power clean, heavy wide-stance high pull, froAdvanced · 9 exercises · about 65 min