Improve your strength and fitness across 8-weeks so you can get ready to join the WA Police Force!
Welcome to Week 6!
Congratulations on taking the first step toward an exciting and rewarding career with the WA Police Force!
Week 6 focuses on continued strength development and improved work capacity. Training sessions are designed to build physical robustness while reinforcing efficient movement and control. Keep up your consistency, and consider increasing your weights this week!
Before you get started...
Use the program to guide your gym or home workout.
Start at comfortable weight and work your way up each week.
Remember to always complete a full body mobility warm up to start and full body stretch and cool down to finish.
Warm Up
Warm Up Flow
Choose 3-5 exercises to complete before each workout covering shoulders, hips and ankles.
Repeat each exercise for 10-12 reps or hold for 3-5 seconds.
Gym Program
Full Body Strength
Complete a full body mobility warm up to start, and full body stretch and cool down.
Complete a full body mobility warm up to start, and full body stretch and cool down.
Complete 5 blocks. One block consists of two exercises. Alternate between the two exercises with 20 seconds on, 10 seconds rest, for a total of 8 rounds.
Take 2 minutes of full rest after each 4-minute block.
Please note that the WA Police Force is not liable for any for any personal injury sustained from the program. Please discontinue use if pregnant, injured or unwell. By completing this program it will not guarantee entry into the Western Australia Police Force Recruitment process nor substitute the required fitness testing.
