Male police oppositions

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Male police oppositions


Male police oppositions

pro label

About this program

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.

Must know

  • 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.


You can start from 0, as the first phase is designed for total beginners, but we recommend that you be able to do at least 5 pull-ups.

Necessary material

Pull-up bar.