Program
Male police oppositions
Objective
- ⏤ Being able to do more than 20 pull-ups with ease and strict technique.
Level
- ⏤ Beginner
Duration
- ⏤ 26 Weeks
Frequence
- ⏤ 4 Days

DescriptionMust knowRequired Material
This plan is designed to pass the physical tests of the oppositions for police, army, firefighters and others. Specifically those of the male category. To overcome them, a test of a certain number of pull-ups is usually requested, in addition to other tests such as jumping, running and others. Use this routine to prepare for the opposition and complement it with days in which you take the tests themselves, to measure your progress.
- Remember to train specific tests separately, especially those that are not dominated.
- This program is designed to be done 3 times a week, with an extra routine in case you want to do a fourth session.
- Use intermediate breaks, between 1' and 2'30”, depending on how difficult the routine is for you.
- The duration of the routines is between 45' and 1h20' approximately.
- Pull up bar
- Bodyweight
- Low bar
- Box
- Parallettes
Being capable of doing:
- 5 supine pull-ups