LEO-fit (Workouts 1-24)

WEEK 1   5,5,5+ (last set 5+ =do as many reps as possible, safely)

Workout #1
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85% 
Workout Session
Rookie- 3 rounds for time: 20 air-squats, 20 lunges (10 EA leg) & 20 sit-ups

Officer- 3 rounds for time: 30 air-squats, 20 lunges w/25lbs dumbbells for Men/15lbs for Women (10 EA leg) & 30 sit-ups.

LEO-fit- 3 rounds for time: 40 air-squats, 20 lunges w/35lbs dumbbells for Men/25lbs for Women (10 EA leg) & 40 sit-ups.

Workout #2
Warm-up session
Strength Session-Barbell Standing Shoulder Press
      2 warms sets
      1 set of 5 reps @65%
      1 set of 5 reps @75%
      1 set of 5+ reps @85% 
Workout Session
Rookie- For time: Complete 20 man makers w/15lbs dumbbells for Men/5lbs for Women

Officer- For time: Complete 30 man makers w/20lbs dumbbells for Men/10lbs for Women

LEO-fit- For time: Complete 40 man makers w/25lbs dumbbells for Men/15lbs for Women

Workout #3
Warm-up session
Strength Session-Barbell Deadlifts
      2 warms sets
      1 set of 5 reps @65%
      1 set of 5 reps @75%
      1 set of 5+ reps @85% 
Workout Session
Rookie- Complete as many rounds as possible in 5 minutes of: 5 jumping pull-ups & 10 dumbbell swings (1-20lb dumbbell for Men/ 1-10lb for Women)

Officer- Complete as many rounds as possible in 10 minutes of: 10 pull-ups/jumping & 20 dumbbell swings (1-30lb dumbbell for Men/ 1-20lb for Women)

LEO-fit- Complete as many rounds as possible in 15 minutes of: 15 pull-ups & 30 dumbbell swings (1-40lb dumbbell for Men/ 1-30lb for Women)

Workout #4
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85% 
Workout Session
Rookie- Complete as many perfect form push-ups as you can in 1 minute, then run .25 as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute.

Officer- Complete as many perfect form push-ups as you can in 1 minute, then run .50 as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute.

LEO-fit- Complete as many perfect form push-ups as you can in 1 minute, then run 1 mile as fast as you can, then complete as many perfect form sit-ups as you can in 1 minute.


WEEK 2   3,3,3+ (last set 3+ =do as many reps as possible, safely)


Workout #5
Warm-up session
Strength Session-Barbell Back Squat
      2 warms sets
      1 set of 3 reps @70%
      1 set of 3 reps @80%
      1 set of 3+ reps @90%
Workout Session
Rookie- 30 squat thrusts for time, then 3- 300 meters (0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time

Officer- 40 squat thrusts for time, then 4- 300 meters (0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time

LEO-fit- 50 squat thrusts for time, then 5- 300 meters (0.19 on treadmill) sprints with 1 minute rest in between each sprint. Record fastest 300 meter time

Workout #6
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- For time: 20 thrusters (w/65lbs for Men/45lbs for Women), 20 weighted plate or 1-dumbbell front raises (w/15lb for Men/10lb for Women), 20 knees to elbows.

Officer- For time: 20 thrusters (w/95lbs for Men/65lbs for Women), 20 weighted plate or 1-dumbbell front raises (w/25lb for Men/15lb for Women), 20 knees to elbows.

LEO-fit- For time: 20 thrusters (w/115lbs for Men/95lbs for Women), 20 weighted plate or 1-dumbbell front raises (w/35lb for Men/20lb for Women), 20 toes to bar.

Workout #7
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- 5 rounds for time of: 5 deadlifts (135lbs for Men/95lbs for Women) & 10 burpees.

Officer- 5 rounds for time of: 5 deadlifts (185lbs for Men/135lbs for Women) & 10 burpees.

LEO-fit- 5 rounds for time of: 5 deadlifts (225lbs for Men/185lbs for Women) & 10 burpees.

Workout #8
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (10lbs dumbbells for Men/5lbs for Women), 5 underhand pull-ups.

Officer- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (15lbs dumbbells for Men/10lbs for Women), 10 underhand pull-ups.

LEO-fit- 3 rounds for time of: 20 bench dips, 20 dumbbell Rotational push-ups 10 each side (20lbs dumbbells for Men/15lbs for Women), 15 underhand pull-ups.


WEEK 3   5,3,1+ (last set 1+ =do as many reps as possible, safely)


Workout #9
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
Rookie- For total time: 10 Goblet Squats (w/45lb dumbbell for Men, 30lb for Women), 1:00 wall sit, 10 hip thrusts, 10 Stretch Crunches, 50 jump ropes ... then run 400 meters (.25 on treadmill).

Officer- For total time: 10 Goblet Squats (w/60lb dumbbell for Men, 45lb for Women), 1:30 wall sit, 20 hip thrusts, 20 Stretch Crunches, 75 jump ropes ... then run 800 meters (.50 on treadmill).

LEO-fit- For total time: 10 Goblet Squats (w/75lb dumbbell for Men, 60lb for Women), 2:00 wall sit, 30 hip thrusts, 30 Stretch Crunches, 100 jump ropes ... then run 1200 meters (.75 on treadmill). 

Workout #10
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
Rookie- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (20lbs for Men/10lbs for Women), 10 knees to elbows, 10 Dumbbell Lat Raises (10lbs for Men/5lbs for Women).

Officer- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (25lbs for Men/15lbs for Women), 15 knees to elbows, 10 Dumbbell Lat Raises (15lbs for Men/10lbs for Women).

LEO-fit- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (30lbs for Men/20lbs for Women), 20 knees to elbows, 10 Dumbbell Lat Raises (20lbs for Men/15lbs for Women).

Workout #11
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
All levels preform as many reps as possible of the following:
1:00 Burpees
1:00 Box jumps (20 inches)
1:00 REST
1:00 Sit-ups
1:00 Leg Raises (back on ground)
1:00 REST
1:00 Jumping Squats
1:00 Lunges
1:00 REST
1:00 Knees to Elbows
1:00 Russian Twist (no weight)

Workout #12
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
Rookie- For time: 30 push-ups, 15 jumping pull-ups, 100 jump rope, 20 push-ups, 10 jumping pull-ups, 75 jump rope, 10 push-ups, 5 jumping pull-ups & 50 jump rope. 

Officer- For time: 40 push-ups, 15 pull-ups, 150 jump rope, 30 push-ups, 10 pull-ups, 125 jump rope, 20 push-ups, 5 pull-ups & 100 jump rope. 

LEO-fit- For time: 50 push-ups, 20 pull-ups, 200 jump rope, 40 push-ups, 15 pull-ups, 175 jump rope, 30 push-ups, 10 pull-ups & 150 jump rope. 


WEEK 4-Downloading week   5,5,5 (last set 5 only)

Workout #13
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- 3 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 20lbs dumbbells for Men/10 for Women, 10 burpees.

Officer- 4 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 25lbs dumbbells for Men/15 for Women, 10 burpees.

LEO-fit- 5 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 30lbs dumbbells for Men/20 for Women, 10 burpees. 

Workout #14
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- Complete as many rounds as possible in 10 minutes: 5 man makers (15lbs DB for Men/10lbs DB for Women), 20 sit-ups, 50 jump rope.

Officer- Complete as many rounds as possible in 15 minutes: 5 man makers (20lbs DB for Men/15lbs DB for Women), 20 sit-ups, 50 jump rope.

LEO-fit- Complete as many rounds as possible in 20 minutes: 5 man makers (25lbs DB for Men/20lbs DB for Women), 20 sit-ups, 50 jump rope.

Workout #15
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
All levels:
Run 0.5 (as fast as possible)
REST 3:00
Run 0.5 (as fast as possible)
REST 3:00
Run 0.5 (as fast as possible)
*record fast 0.5 mile run time*

Workout #16
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
All levels preform 5 rounds for max reps of :
(There is NO TIME COMPONENT to this workout)
5 rounds for max reps of:
-Body weight barbell bench press (same amount on the bar as you weigh)
-Pullups 
*record total reps completed of Bench & Pull-ups*

WEEK 5   7,7,3+ (last set 3+ =do as many reps as possible, safely)


Workout #17
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     2 sets of 7 reps @75% of your 1 rep max lift
     1 set of 3+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (For total time) Run 0.25 mile then 25 air squats, 25 sit-ups, 25 push-ups then run 0.25 mile

Officer Level (For total time) Run 0.35 mile then 35 air squats, 35 sit-ups, 35 push-ups then run 0.35 mile

LEO-fit Level (For total time) Run 0.50 mile then 50 air squats, 50 sit-ups, 50 push-ups then run 0.50 mile 

Workout #18
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     2 sets of 7 reps @75% of your 1 rep max lift
     1 set of 3+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (65lbs Men/45lbs Women) & 20 knees to elbows, then after the 3 rounds are complete 100 jump rope.

Officer Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (95lbs Men/65lbs Women) & 20 knees to elbows, then after the 3 rounds are complete 100 jump rope.

LEO-fit Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (135lbs Men/95lbs Women) & 20 knees to elbows, then after the 3 rounds are complete 100 jump rope.

Workout #19
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     2 sets of 7 reps @75% of your 1 rep max lift
     1 set of 3+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level- 3 rounds for time: 5 pull-ups, 10 straight leg deadlifts (95lbs for Men/65lbs for Women), run 300 meter (.19 on treadmill).

Officer Level- 4 rounds for time: 5 pull-ups, 10 straight leg deadlifts (115lbs for Men/95lbs for Women), run 300 meter (.19 on treadmill).


LEO-fit Level- 5 rounds for time: 5 pull-ups, 10 straight leg deadlifts (135lbs for Men/115lbs for Women), run 300 meter (.19 on treadmill).


Workout #20
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     2 sets of 7 reps @75% of your 1 rep max lift
     1 set of 3+ reps @85% of your 1 rep max lift
Workout Session
All levels complete- Death by burpees
1st minute complete 1 burpee, 2nd minute complete 2 burpees, 3rd minute complete 3 burpees and so on until you cannot complete the number of burpees in the minute.
*record minute round completed*

WEEK 6   5,5,5+ (last set 5+ =do as many reps as possible, safely)


Workout #21
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 100 jump rope, 30 sit-ups & run .25 mile.

Officer Level (3 rounds for total time) 150 jump rope, 40 sit-ups & run .25 mile.

LEO-fit Level (3 rounds for total time) 200 jump rope, 50 sit-ups & run .25 mile.

Workout #22
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (4 rounds for total time) 5 man makers (15lbs M/10lbs W) & 20 dumbbell swings (30lbs M/20lbs W).

Officer Level (4 rounds for total time) 5 man makers (20lbs M/15lbs W) & 20 dumbbell swings (40lbs M/30lbs W).

LEO-fit Level (4 rounds for total time) 5 man makers (25lbs M/20lbs W) & 20 dumbbell swings (50lbs M/40lbs W). 

Workout #23
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level- (For total time) 20 reps of power cleans (65lbs Men/45lbs Women) & jumping pull-ups, 15 reps of power cleans (65lbs Men/45lbs Women) & jumping pull-ups, 10 reps of power cleans (65lbs Men/45lbs Women) & jumping pull-ups.

Officer Level- (For total time) 20 reps of power cleans (95lbs Men/65lbs Women) & jumping / pull-ups, 15 reps of power cleans (95lbs Men/65lbs Women) & jumping / pull-ups, 10 reps of power cleans (95lbs Men/65lbs Women) & jumping / pull-ups.


LEO-fit Level- (For total time) 20 reps of power cleans (115lbs Men/95lbs Women) & pull-ups, 15 reps of power cleans (115lbs Men/95lbs Women) & pull-ups, 10 reps of power cleans (115lbs Men/95lbs Women) & pull-ups.


Workout #24
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
All levels complete the following-
Max number of pull-ups (without release)
REST 1:00
Max number of sit-ups
REST 1:00
Max number of push-ups
REST 1:00
Run 1 mile.
*record reps & mile time*

We encourage all individuals to post their workout results in the comment section below. Post the workout # & level, your time, rounds completed, reps completed and or run times. 

7 comments:

  1. Workout #1 LEO-fit level- in 11:46
    Workout #2 LEO-fit level- in 8:37
    Workout #3 LEO-fit level- 5 rounds completed
    Workout #4 LEO-fit level- 37 push-ups, 7:45 mile, 44 sit-ups
    Workout #5 LEO-fit level- Squat thrust in 2:22
    Workout #6 LEO-fit level- in 6:54
    Workout #7 LEO-fit level- in 7:31
    Workout #8 LEO-fit level- in 10:13
    Workout #9 LEO-fit level- in 13:18
    Workout #10 LEO-fit level- in 9:01
    Workout #11 Completed
    Workout #12 LEO-fit level- in 9:45
    Workout #13 LEO-fit level- in 17:35
    Workout #14 LEO-fit level- 6 rounds completed (plus 5 man makers, 20 sit-ups, 47 jump)
    Workout #15 LEO-fit level- fastest 1/2 mile in 3:10
    Workout #16 LEO-fit level- 225lbs bench press 36 total reps, dead hang pull-ups 31 total
    Workout #17 LEO-fit level- in 13:01
    Workout #18 LEO-fit level- in 8:55
    Workout #19 LEO-fit level- in 13:58
    Workout #20 LEO-fit level- in 14 rounds completed (plus 14 burpees)
    Workout #21 LEO-fit level- in 19:14
    Workout #22 LEO-fit level- in 8:58
    Workout #23 LEO-fit level- in 6:41
    Workout #24 LEO-fit level- 12 dead hang pull-ups, 63 sit-ups, 43 push-ups, 7:28 mile
    -1031-

    ReplyDelete
  2. Workout #1 LEO-fit level- in 10:50
    Workout #2 LEO-fit level- in 9:25
    Workout #3 LEO-fit level- 5 rounds completed
    Workout #4 LEO-fit level- 25 push-ups, 7:32 mile, 40 sit-ups
    Workout #5 LEO-fit level- Squat thrust in 3:10
    Workout #6 LEO-fit level- in 5:17
    Workout #7 LEO-fit level- in 8:45
    Workout #8 LEO-fit level- in 14:02
    Workout #9 LEO-fit level- in 12:55
    Workout #10 LEO-fit level- in 9:11
    Workout #11 Completed
    Workout #12 LEO-fit level- in 9:30
    Workout #13 LEO-fit level- in 14:07
    Workout #14 LEO-fit level- 7 rounds completed (plus 5 man makers & 20 sit-ups)
    Workout #15 LEO-fit level- fastest 1/2 mile in 3:45
    Workout #16 LEO-fit level- 225lbs bench press 27 total reps, dead hang pull-ups 36 total
    Workout #17 LEO-fit level- in 13:11
    Workout #18 LEO-fit level- in 11:01
    Workout #19 LEO-fit level- in 13:30
    Workout #20 LEO-fit level- 12 rounds completed
    Workout #21 LEO-fit level- in 17:55
    Workout #22 LEO-fit level- in 8:20
    Workout #23 LEO-fit level- in 8:35
    Workout #24 LEO-fit level- 15 dead hang pull-ups, 75 sit-ups, 33 push-ups, 7:18 mile
    -293-

    ReplyDelete
  3. Round 2
    Workout #1 LEO-fit level- in 11:40
    Workout #2 LEO-fit level- in 9:20
    Workout #3 LEO-fit level- 5 rounds completed
    Workout #4 LEO-fit level- 50 push-ups, 7:30 mile & 50 sit-ups
    Workout #5 LEO-fit level- 2:01 squat thrust
    Workout #6 LEO-fit level- in 3:53
    Workout #7 LEO-fit level- in 7:27
    Workout #8 LEO-fit level- in 13:49
    Workout #9 LEO-fit level- in 12:30
    Workouts #10 LEO-fit level- in 5:37
    Workout #11 LEO-fit level- complete
    Workout #12 LEO-fit level- in 12:15
    Workout #13 LEO-fit level- in 15:00
    Workout #14 LEO-fit level- 6 rounds completed
    Workout #15 LEO-fit level- fastest 1/2 mile in 3:15
    Workout #16 LEO-fit level- 33 bench reps and 36 pull-ups
    Workout #17 LEO-fit level- in 12:18
    Workout #18 LEO-fit level- in 7:12
    Workout #19 LEO-fit level- in 14:09
    Workout #20 LEO-fit level- 12 rounds completed
    Workout #21 LEO-fit level- in 17:00
    Workout #22 LEO-fit level- in 8:15
    Workout #23 LEO-fit level- in 8:15
    Workout #24 LEO-fit level- 15 dead hang pull-ups, 50 sit-ups, 50 push-ups & 7:45 mile.
    -1031-

    ReplyDelete
  4. Round 2
    Workout #9 LEO-fit level- in 11:42
    Workout #10 LEO-fit level- in 6:08
    Workout #11 LEO-fit level- completed
    Workout #12 LEO-fit level- in 12:01
    Workout #13 LEO-fit level- in 12:05
    Workout #14 LEO-fit level- 7 rounds completed
    Workout #15 LEO-fit level- fastest .5 in 3:28
    Workout #16 LEO-fit level- bench 30 reps and pull ups 30
    Workout #17 LEO-fit level- in 13:28
    Workout #18 LEO-fit level- in 8:30
    Workout #19 LEO-fit level- in 14:30
    Workout #20 LEO-fit level- completed 12 rounds
    Workout #21 LEO-fit level- in 17:30
    Workout #22 LEO-fit level- in 6:50
    Workout #23 LEO-fit level- in 8:30
    Workout #24 LEO-fit level- 11 dead hang pull-ups, 50 sit-ups, 50 push-ups & 7:55 mile.
    -293-

    ReplyDelete
  5. I started working out two years ago, lost 30 lbs, applied for a police department due to not being a girl scout (basically). So I got bummed out and put all the weight back on. I struggled for a year trying to find the motivation to get back in the gym and actually find a workout program that fit my needs and level. I found this site and decided to push myself and start on the officer level and let me tell you something. 1 month in and 6 lbs down and I feel amazing! My confidence level is through the roof and I'm reapplying with that PD again this year and I refuse to let them tell me I'm not qualified. I've been in corrections for 4 years and I would make a FANTASTIC sheep dog. Thank you for providing this website and for helping me find my confidence again. You guys rock!

    ReplyDelete
  6. CORRECTION: applied for a police department AND GOT REJUECTED due to not being a girl scout (basically)

    Cpl. Roche

    ReplyDelete
  7. Thanks LEO-FIT for creating this site. I'm active LE and stopped training a few years ago. This has allowed me to have a structured workout regiment without the catch 22 (only 99.99) for access.

    ReplyDelete