Police 12 Week Land Based Program

Created by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program is designed to help law enforcement officers and recruits excel on their Police Physical Fitness Tests while building the strength and conditioning required for duty. The program focuses on the core test events—push-ups, sit-ups or planks, running (1.5-mile or obstacle-based), and sprint capacity—while also enhancing overall endurance, mobility, and functional strength.

Each week follows a progressive plan that balances bodyweight training, conditioning drills, and running performance. The workouts are scalable for different fitness levels and require minimal equipment, making the program accessible for academy preparation, on-duty maintenance, or personal readiness.

Key Features:

1. 12 weeks of structured land-based training for police fitness standards

2. Targeted progression for push-ups, sit-ups/plank, running, and sprint intervals

3. Functional strength and conditioning to improve duty performance

4. Core stability and mobility work for injury prevention and resilience

5. Minimal equipment required; adaptable to any environment

Outcome:
By the end of 12 weeks, officers and recruits will be physically prepared to perform at their best on fitness assessments and develop the strength, endurance, and grit required for the demands of law enforcement service.