Police Fitness Program
By: Jacob Jackson TSAC-F,
CrossFit Level 2 Trainer
1
Legal Advisement
© 2022 Jacob Jackson jjackson@tierthreetactical.com
www.tierthreetactical.com
All rights reserved. No part of this book may be used or reproduced by any
means, graphic, electronic, or mechanical, including photocopying,
recording, taping or by any information storage retrieval system without the
written permission of the author except in the case of brief quotations
embodied in critical articles and reviews.
This publication is not affiliated or endorsed by CrossFit Inc. or any of it’s
subsidiaries.
Legal Advisement
This publication is intended for educational purposes only. Nothing herein is
intended as medical advice. By engaging in the training methods described
within this publication, you and anyone you train, do so at your own risk, and
you assume the risk of any and all injuries and/or damages you may suffer,
whether while engaging in physical exercise or not.
Furthermore, by following training methods and techniques, described in
this publication, you are agreeing to hold the author harmless for any and all
damages arising from said training methods.
The author recommends that you exercise under the supervision of a
qualified professional. It is further recommended that you consult with your
medical doctor, prior to undertaking any training program described in this
publication.
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Tier Three Tactical
Table of Contents
Contents
Cover
Page 2: Legal Advisement
Page 3: Table of Contents
Page 4: Program Overview
Page 5: Nutritional Recommendations
Page 6: Recovery
Page 7: The Daily Warm Up
Page 8: Specific Warm Ups
Page 9:Exercise Library
Page 10: Scaling and Modification Guidance
Page 11: Acronyms and Abbreviations
Page 12 - 38: Programming
3
Tier Three Tactical
Program Overview
This program is designed to increase your strength and conditioning,
ultimately making you a better police officers. It will encompass a wide
variety of exercises, lifts, and activities to allow you to perform at your
highest level.
Because every athlete is different, we expect you to use common sense and
scale or modify the workouts as needed. Do not push through a workout if
you suspect you are injured.
If you become injured, you should seek appropriate medical attention, and
utilize resources you have. Do not train through serious issues.
It’s important to understand that true fitness is built around consistent
habits, both within the gym, and outside of the gym. We will provide you
with a variety of resources to help you perform well during the process.
Each workout is meant to be read in a vertical column. As you will see, each
day has a specific focus, and specific warm up. You should be able to do
these workout in almost any station or commercial gym. No specialized
equipment needed.
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Tier Three Tactical
Nutritional Recommendations
Your nutrition will be key to maximizing your improvement in this program.
You will need to make sure you are eating enough, as well as eating enough
protein, carbs, and fats to sustain your physical output.
Nutrition does not have to be complicated. Below is a list of foods that are
good choices. By no means is this list exhaustive, nor are you ruining your
progress if you eat junk food from time to time.
Try to bias your eating choices towards the foods on these list, and make
sure you’re drinking enough fluids, and electrolytes, which are critical when
working out in hot environments.
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Tier Three Tactical
Recovery
Recovery Practices
Recovery is needlessly complicated by many coaches, and athletes. There
has been a lot of research on various recovery practices, but much of it is
inconclusive or contradictory.
One of the best recovery methods is light cardio after each session. It’s very
simple. You can bike, walk, or row at a very easy pace for 10 minutes, to cool
down.
I recommend doing it immediately post workout; however, you can also do it
later in the day. Most researchers believe this increases circulation and
promotes clearance of metabolic waste products. You will also find you are
generally less sore, and ready to train more quickly.
Moreover, you can also engage in light stretching or yoga if you aren’t a very
flexible person. Light stretching after your warm up, prior to the workout
can be beneficial.
I do not recommend heavy stretching prior to your workout, as it can
increase risk of injury, and lower your power output for the session.
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Tier Three Tactical
The Daily Warm Up
Each day you will have a general warm up that will consist of a
monostructural movement of your choice. You can walk, jog, assault bike,
row, or pick any other full body movement that will raise your heart rate.
This will be done for 3-5 minutes, at a easy to moderate pace.
After this, we will move onto the specific warm up which will get us ready for
the daily session. The specific warm up is one of several that I’ve found work
well for the type of session/movement you will be performing.
Warm up G, is a general full body warm up that is used prior to weight lifting
sessions, in the gym. It will warm up the specific muscle groups used during
the workout.
Warm up R, is a specific running based warm up that will prepare your joints,
ligaments, and tissues for a running based workout.
Warm Up B, is a bodyweight style warm up that will prepare your body for
high intensity calisthenics.
You’ll notice that I don’t specify reps or duration for these warm ups. You
need to pay attention to your body and determine how much of these warm
ups you need.
If you feel good after spending a little time with each portion of the warm
up, move on to the workout. If you aren’t feeling a particular movement
pattern, or are a little sore, then spend more time warming up that specific
area.
Don’t over complicate this. Remember, you’ll never have a bad training day
because you warmed up too thoroughly!
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Tier Three Tactical
Specific Warm Ups
Each of these warm ups list various movement you can do to warm up for
the workout. Notice I do not specify how many reps to do or a pace. It’s up
to you to decide how much warm up you need. A good rule of thumb is to
make sure you’re sweating lightly prior to starting your workout.
Warm Up G
1. Hanging from a bar 20 seconds
2. Push Ups
3. KB Swings 35/25lbs
4. Walking Lunge with Torso Rotation at full lunge
5. Air Squats
Warm Up R
1.
2.
3.
4.
5.
Skipping 10m
Quad Stretch
High Knees 10m
Hamstring Stretch
Acceleration runs working to 70,80,90% speed for 30m
Warm Up B
1. Air Squats with a pause at the bottom
2. Burpees
3. Inverted barbell row
4. Push Ups
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Tier Three Tactical
Exercise Library
This is a list of all the movements we will use in this program. You can follow
the links on each movement for more information on safe technique and
points of performance.
• Standing Barbell Strict Press
• Bench Supported Single Arm
Dumbbell Row
• Bench Press
• Pull Up
• Deadlift
• Box Squat
• Air Squat
• Dumbbell Bench Press
• T-Bar Row
• Goblet Squat
• Bar Dips
• Flutter Kicks
• Walking Lunge
• Stiff Leg Dumbbell Deadlift
•
•
•
•
•
•
•
•
•
•
•
•
•
Kettlebell Swing
Dumbbell Farmers Carry
Deficit Push Ups
V-Ups
Single Arm Dumbbell Deadlift
Barbell Back Squat
Dumbbell Push Press
Push Up
Sit Up
Burpee
Inverted Barbell Row
Dumbbell Deadlift
Seated Dumbbell Shoulder Press
If you’re having trouble with these exercises or want someone to assist you
in person, then feel free reach out to a local strength and conditioning coach,
or CrossFit gym. They should be able to help you with these movements for
a reasonable fee.
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Tier Three Tactical
Scaling and Modification Guidance
Every athlete will start this program with a different fitness level, and ability
with these movements. The goal for this program is to improve your overall
strength, and conditioning, to make you a better officer.
To do this you need to make sure that you are performing each movement
with as close to perfect form as possible. If you are uncertain, then check
the movement library videos for a review of proper form.
Some workouts will need to be modified in various ways. For some, the
weight will be too heavy and will need to be lowered. For others, perhaps
the the running distances need to be shortened for a few weeks.
If you need to modify these workouts keep these tips in mind. First, try to
keep the workout as similar to how it was originally written. If you can do
the movement, but not the weight, then lower it as needed.
Secondly, if you can’t do the movement substitute it with a similar
movement pattern. For example, if you can’t do strict pull ups, try to do a lat
pull down instead. Both movements use the same muscle groups, and will
keep the intent of the workout.
If you have a minor strain or are still very sore in the same muscle group that
you’re using, I highly encourage you to modify the workout. For example, if
you rolled your ankle, and running aggravates it, you would be better off
swapping the run for something like assault bike, or rower.
Do your best to keep the time duration the same from the run interval to the
modified equipment intervals. If a 400m run would take you 2min, then your
interval on the rower should take you 2min as well.
Lastly, don’t be afraid to add in an extra rest day as needed. Consistent work
over months matters more than day to day fluctuations.
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Tier Three Tactical
Acronyms and Abbreviations
You will see several abbreviations and acronyms in this program. This list
should clarify their meaning.
• Rep: one repetition of an exercise
• Set: the amount of reps to be done before resting
• 3x5: The first number is sets, the second is reps in each set
• 95/65lbs : 95 pound weight for men, 65 pound weight for women
• RIR: reps in reserve, specifies how man reps you should be able to
complete after the last rep of the set. 1x8 at 2 RIR means you will do
one set of 8 total reps with a weight that would allow for a set of 10 if
you really pushed it
• DB: Dumbbell
• KB: Kettlebell
• ME: muscular endurance
• 70% of heaviest set: means .7 multiplied by the heaviest weight you did.
If you did 100 pounds then 70% of that would be 70 pounds
• % effort for a run: subjective rating of your running speed for a workout
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Tier Three Tactical
Workouts 1-3
Warm Up
G
Warm Up
R
Warm Up
B
Standing Barbell Strict Press
1x8 at 2RIR
Then
2 max rep sets at 90% of 1x8
weight
Run 800m at 80% effort
then rest 10min before
starting the next intervals
Deadlift
5x5 at 2RIR
Bench Supported Single Arm
Dumbbell Row
3x12 at 2RIR
*12 each arm
3 x 2min on 1min off
15 sec at jogging pace, 10
sec at moderately face pace,
5 sec at max speed
*each two minute block will
have 4 (15-10-5) intervals
Box Squat
5x5 at 2 RIR
Cool Down Walk and Stretch
Muscular Endurance
3 Rounds
25 Air Squats
15 Kettlebell Swing 53/35lbs
Notes: the 800m run is designed
to get you ready for the interval
work. For the intervals, make
sure that you maintain a
running clock. Each 2 min
interval will have you cycle
through slow, med, fast a total
of 4 times. You will then rest 1
minutes before starting another
2 minute interval.
Notes: for the deadlift, make
sure you maintain a flat back.
It’s a good idea to wear a lifting
belt for this movement. For the
box squat you should use a box
that allows you to squat to
parallel. You will pause briefly
on the box and the accelerate
the weight up quickly. For the
ME work you should keep
breaks short, and squat as low
as you can with good form.
Muscular Endurance
3 Rounds
7 Bench Press 135/95lbs
7 Strict Pull Up
12 Sit Ups
Notes: For the barbell press
work to 2 RIR with good form.
Then drop your weight and
finish your final two sets. Take 23 minutes rest between sets.
For the DB row, make sure you
focus on using your back more
than your arm. For the ME
work, make sure you keep a
constant pace between
movements. Feel free to modify
weights, or reps as needed.
Keep breaks short.
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Rest Day
13
Tier Three Tactical
Workouts 4-6
Warm Up
G
Warm Up
R
Warm Up
R
Dumbbell Bench Press
1x14 at 2RIR
1x12 at 2RIR
1x10 at 1 RIR
2x400m at 70, 80%
Optional Day
T-Bar Row
1x14 at 2RIR
1x12 at 2RIR
1x10 at 1 RIR
2 Rounds
(200m + 400m + 600m)
Run at 90% effort, rest the
same as the run time. Take
a 5min break between
rounds
4 Rounds for Time
400m Run
30 Air Squats
Muscular Endurance
3 Rounds
Max rep push up
20 Dumbbell Goblet Squat
50/30lbs
Rest 2min
Cool Down Walk and Stretch
Notes: Take 2-3 minutes rest
between DB Bench sets. Same
advice for T-Bar Row. For the
ME work you need to focus on
doing full range of motion push
ups, elbows locked to chest on
the ground. You will then
immediately transition to the
goblet squat. After that you will
rest for 2min, and then begin
the next round.
Notes: The 400m runs are not
max effort. You should be
running at a pace where you can
talk if needed. For the intervals
one round is 200,400,600m. If it
takes you 50 sec to run 200m
you rest 50 sec, and then begin
the 400m. If that takes you 1:45
then you will rest that time, etc.
After your 600m you can rest 5
minutes before starting the next
round.
Notes: If you feel good and are
ready to train you can do this
workout. Otherwise this is a
rest day for you. If you can do
this workout on a track or non
paved surface then do so. Start
your first round slower than you
think you should go. Try to
speed up as you push towards
the end of the workout.
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Tier Three Tactical
Workouts 7-9
Warm Up
G
Warm Up
R
Warm Up
B
Standing Barbell Strict Press
1x8 at 2RIR
Then
2 max rep sets at 95% of 1x8
weight
3x100m strides where you
gradually work up to 90%
speed by the end
Deadlift
4x5 at 2RIR then,
1 max rep set at 70% of
heaviest set
Bench Supported Single Arm
Dumbbell Row
4x10 at 2RIR
*10 each arm
8 Rounds
Every 2min on the min run
100m at 90% effort
Box Squat
4x5 at 2RIR then,
1 max rep set at 70% of
heaviest set
Muscular Endurance
3 Rounds
12 Bar Dips
8 Strict Pull Ups
30 Flutter Kicks*
*each rep is one leg going
up
Cool Down Walk and Stretch
Muscular Endurance
3 Rounds
16 Dumbbell Walking Lunge
60/40*
16 Stiff Leg Dumbbell
Deadlift 60/40lbs*
*total load between 2 DB
Notes: We are increasing load
this week. For the strict press
try to beat last weeks set of 8 by
5-10 pounds. Try to maintain
the same reps at heavier load
for the final 2 sets. Rest 2-3
minutes between. For the DB
row, the load will be 5-10
pounds heavier since these are
sets of 10 not 12. Make sure
you rest as little as possible on
the ME work. Ideally you will
move through 3 rounds
unbroken.
Notes: These strides are
designed to work up to your
90% sprint speed. Do not sprint
as fast as you can, otherwise
you’re likely to injure a
hamstring. For the workout,
make sure you try and maintain
the same pace throughout all 8
rounds. Don’t start with max
effort and then slow way down
by round 8.
Notes: For the deadlift try to
beat last weeks weight by 515lbs. Same advice on the box
squat. You should wear a belt
for both movements. On the
ME work you will use two DB at
the specified load. Try to keep
breaks short and move
continuously between the two
movements. Each step is one
walking lunge for a total of 8L,
8R
15
Tier Three Tactical
Rest Day
16
Tier Three Tactical
Workouts 10-12
Warm Up
G
Warm Up
R
Warm Up
R
Dumbbell Bench Press
1x12 at 2RIR
1x10 at 2RIR
1x9 at 1 RIR
2x400m at 70, 80%
Optional Day
T-Bar Row
1x12 at 2RIR
1x10 at 2RIR
1x9 at 1 RIR
Every 3min on the min for
21min
Run 200m at 90% effort
As many rounds as possible
in 12 min
Run 200m
20m Dumbbell Farmers
Carry 100/60lbs *
*total load between two DB
Muscular Endurance
3 Rounds
25 Kettlebell Swing 53/35lbs
25 Sit Ups
25 Air Squats
Cool Down Walk and Stretch
Notes: This session is heavier
than the previous as the reps
are lower for both DB bench,
and T Bar row. Continue to rest
2-3 minutes between sets. On
the muscular endurance work
you will move continuously
between all three movements.
Keep any breaks as short as
possible.
Notes: Use the 400m intervals
as warm ups for the main
running workout. For this
workout you will run 200m
every 3 minutes on a
continuously running clock. Try
to maintain a constant 90%
effort across all sets. Ideally
they should be very close to the
same time.
Notes: This is a planned rest day.
If you feel good, and want to do
a quick workout this is your
optional workout. Maintain a
steady pace throughout, as
you’ll quickly slow down if you
start too fast. The farmers carry
is listed as total load between
two DB for males/females.
17
Tier Three Tactical
Workouts 13-15
Warm Up
G
Warm Up
R
Warm Up
B
Standing Barbell Strict Press
1x8 at 2RIR
Then
3 max rep sets at 95% of 1x8
weight
Run 800m at 80% effort
then rest 5min
Deadlift
4x5 at 1RIR then,
1 max rep set at 70% of
heaviest set
Bench Supported Single Arm
Dumbbell Row
2x10 at 2RIR
2x8 at 1RIR
* 10 or 8 reps per arm
3 Rounds
Each Round is
(100m + 200m +400m)
Rest is equal to run time
Rest 5 minutes between
rounds
Box Squat
4x5 at 1RIR then,
1 max rep set at 70% of
heaviest set
Cool Down Walk and Stretch
Muscular Endurance
Increase reps each round for
10min (1,1. 2,2. 3,3 etc)
Dumbbell Goblet Squat
60/30lbs
Single Arm Dumbbell
Deadlift 60/30lbs
Notes: The 800m is a final warm
up run prior to the workout.
Each round is 100,200,400m.
Within each round you will rest
the same as your run time.
After each 400m run, you will
rest 5min before starting your
next round. Each interval
should be close to max effort.
Notes: This week we are
increasing load slightly for the
box squat and deadlift. Make
sure to leave 1 rep left in the
tank for each set. For the
muscular endurance work you
will use one dumbbell, and
perform one goblet squat, and
one single arm deadlift. You’ll
then immediately perform 2 of
each, and then 3. You will
increase reps until the 10min
time cap. 18
Muscular Endurance
4 Rounds
12 Inverted Barbell Row
12 Deficit Push Ups*
12 V-Ups
*use 45lb plates to allow
you to go lower on push up
Notes: This week we’re adding
more sets to the weight lifting.
The weights will be higher on
the sets of 8. Maintain strict
form. For the muscular
endurance work you’ll move
through all three movements
with as little break as possible.
The deficit push ups should be
done using your 45 pound
plates to place your hands on.
This allows you to go lower on
the push up.
Tier Three Tactical
Rest Day
19
Tier Three Tactical
Workouts 16-18
Warm Up
G
Warm Up
R
Warm Up
R
Dumbbell Bench Press
1x14 2RIR
1x12 at 2RIR
1x10 at 1RIR
1x9 at 1 RIR
1x200m at 80%
1x400m at 80%
Optional Day
T-Bar Row
1x14 2RIR
1x12 at 2RIR
1x10 at 1RIR
1x9 at 1 RIR
Run 1600m at 90% effort
Rest 4min
Run 1200m at 90% effort
Rest 3min
Run 800m at 90% effort
4 Rounds
30 Push Ups
Run 100m at 90% effort
Rest 2min
Muscular Endurance
As many rounds as possible
in 10min
8 Bar Dips
6 Pull Ups
18 Air Squats
Cool Down Walk and Stretch
Notes: This week we are
increasing weight, and adding in
additional sets. Take as much
rest between sets as needed.
For the muscular endurance
work you will move between
each movement with little or
short rest. If you need to break
up the movements take only as
much rest as you need to keep
going. Make sure you are
hitting full depth on the air
squats.
Notes: This is a longer interval
workout. Don’t run at max
speed, but each round should
be hard.
Notes: As always this is an
optional day. If you are feeling
sore, and have low energy, then
take this as a rest day.
Otherwise you can complete
this workout. You will perform
your push ups, and then
immediately transition into the
100m sprint. Rest 2min after
each run
20
Tier Three Tactical
Workouts 19-21
Warm Up
G
Warm Up
R
Warm Up
B
Standing Barbell Strict Press
1x8, 1x6 at 1RIR
Then
3 max rep sets at 95% of 1x8
weight
Run 100m at 80% effort
Rest 1min
Run 200m at 80% effort
Deadlift
4x4 at 1RIR then,
1 max rep set at 70% of
heaviest set
Bench Supported Single Arm
Dumbbell Row
2x10 at 1RIR
2x8 at 1RIR
1x6 at 1RIR
* 10/8/6 reps per arm
2 x 200m at max effort
Rest 2min between
2 x 400m at max effort
Rest 3min between
2 x 600m at max effort
Rest 4min between
Box Squat
4x4 at 1RIR then,
1 max rep set at 70% of
heaviest set
Cool Down Walk and Stretch
Muscular Endurance
Increasing reps each minute
1,1. 2,2. 3,3. etc until failure
Pull Up
Dumbbell Push Press
50/25lbs each DB
Notes: After the warm up start
the 100m and 200m at 80%
effort. This is to prepare you for
the rest of the running workout
which is very challenging. I
recommend running at near
max effort for the first interval
or so, as you need to keep
something in the tank for the
longer intervals later on.
Notes: The overall volume is
going down this week as we are
doing sets of 4 instead of 5. This
means the weight should be 10
or so pounds heavier than last
week on both the box squat and
deadlift. Rest as needed
between weight lifting sets. The
muscular endurance work will
increase each minute by one rep
each until you fail to finish the
required reps in the min. The
weight for the dumbbell is 2x
21
50s or 2x25s for women
Muscular Endurance
100 Push Ups for Time
*every break = 25 Goblet
squats 30/20lbs Dumbbell
Notes: Volume continues to
increase as does weight in the
dumbbell row, and strict press.
Rest as needed for these weight
lifting sets. For the muscular
endurance piece try to complete
even sized sets, and only break
when needed.
Tier Three Tactical
Rest Day
22
Tier Three Tactical
Workouts 22-24
Warm Up
G
Warm Up
R
Warm Up
R
Dumbbell Bench Press
1x14 1RIR
1x12 at 1RIR
1x10 at 1RIR
1x9 at 1 RIR
1x8 at 1 RIR
1x200m at 80%
1x400m at 80%
Optional Day
T-Bar Row
1x14 1RIR
1x12 at 1RIR
1x10 at 1RIR
1x9 at 1 RIR
1x8 at 1 RIR
2 Mile Time Trial
For Time
50 Pull Ups for time
*every break run 200m
Muscular Endurance
As many rounds as possible
in 12 minutes
5 Pull Ups
10 Push Ups
15 Air Squats
Cool Down Walk and Stretch
Notes: For the DB bench press
and T bar row, we are increasing
all sets to 1RIR, and adding a
final set of 8. Make sure you’re
resting 2-3 minutes between
sets. For the muscular
endurance work you will move
between each movement
continuously, resting as little as
possible. Each round is finished
after the set of 15 air squats.
Notes: This is a time trial to be
done as fast as possible. Make
sure you take several minutes of
rest after your final 400m at
80% before you start the TT. For
the TT start at around 90%
effort for the first mile, and then
drop the hammer for the final
mile.
Notes: As always this is an
optional day. If you are feeling
sore, and have low energy, then
take this as a rest day.
Otherwise you can complete
this workout. For this workout
try to do even sized sets
throughout. You can push
within 1 rep of failure as you’re
arms and back will recover on
the 200m run.
23
Tier Three Tactical
Workouts 25-27
Warm Up
G
Standing Barbell Strict Press
3x6 at 2RIR
Bench Supported Single Arm
Dumbbell Row
3x6 at 2RIR
6 each arm
Muscular Endurance
3 Rounds
10 Bench Press 135/95lbs
30 Sit Ups
20 Kettlebell Swings
53/35lbs
Notes: This is our deload week,
which means you’ll still be lifting
heavy, but you won’t have as
may reps and sets. The goal is
to allow your body to recover
this week so you can push
harder in the coming weeks.
Rest as needed between presses
and rows. For the ME work try
to complete each movement
without a break. You can catch
your breath quickly moving to
the next movement.
Warm Up
R
Run 3x50m at 70,80,90%
effort
Warm Up
B
Deadlift
3x3 at 2RIR
Run 100m Every min on the
min until failure
* Run at 200m pace
Box Squat
3x3 at 2 RIR
Cool Down Walk and Stretch
Muscular Endurance
3 Rounds
16 Walking Lunge with 2x
Dumbbells 50/30 lbs
16 Dumbbell deadlift same
weight
Notes: This workout is very
tough. With a running clock
you’ll start a 100m run on the
start of each new minute.
Maintain a hard pace equivalent
to your 200m sprint pace. Aim
to get 6-8 rounds done as a
minimum.
Notes: These squats and barbell
deadlifts should be moderately
heavy. Take as much rest
between as you like. For the
muscular endurance work you
will use the same set of
dumbbells for both moves. Try
to rest as little as possible and
move continuously for all three
rounds.
24
Tier Three Tactical
Rest Day
25
Tier Three Tactical
Workouts 28-30
Warm Up
G
Warm Up
R
Dumbbell Bench Press
1x14 1RIR
1x12 at 1RIR
1x10 at 1RIR
Warm Up
Rest
T-Bar Row
1x14 1RIR
1x12 at 1RIR
1x10 at 1RIR
20min run at 80% effort
Muscular Endurance
3 Rounds
10 Deadlifts at 185/125lbs
20 Push ups
30 Sit Ups
Rest 1min
Cool Down Walk and Stretch
Notes: Volume continues to
remain lower so you can recover
this week. Take as much rest as
needed for the T bar row and
DB bench press. For the
muscular endurance work you
will move through each
movement without pause as
you have a built in 1 min rest
before starting the next round.
Notes: This is a very simple
workout. After your warm up
complete 20 min at a
moderately hard pace.
Optional Walk 30min
26
Tier Three Tactical
Workouts 31-33
Warm Up
G
Warm Up
R
Warm Up
B
Seated Dumbbell Shoulder
Press
1x16 at 2RIR
1x14 at 2RIR
1x12 at 2RIR
2 x 200m at 80%
Deadlift
1x8 at 2 RIR
1x6 at 2 RIR
1x5 at 1 RIR
Bench Supported Single Arm
Dumbbell Row
1x16 at 2RIR
1x14 at 2RIR
1x12 at 2RIR
*reps per arm
Run 400m Every 3min on
the min for 21 min
*hard running pace
Back Squat
1x8 at 2 RIR
1x6 at 2 RIR
1x5 at 1 RIR
Cool Down Walk and Stretch
Muscular Endurance
3 Rounds
15 Kettlebell Goblet Squat
53/35lbs
15 KB Swing 53/35lbs
Run 200m
Notes: This running workout is
hard. Make sure you pace
yourself a little slower on the
first couple of 400m intervals.
After that you can start to
increase the pace as you are
able.
Notes: Deadlift reps have
changed, and we’ve switched
from box squat to barbell back
squat. Rest 2-3 minutes
between sets for these lifts. For
the muscular endurance work
you can do this outside or use a
treadmill. Try not to break any
of the sets up, and move
continuously through each
movement.
Muscular Endurance
40-30-20
Push Up
Sit Up
Air Squat
Notes: This is the beginning of
the last cycle for the program.
Expect to see movement
changes as well as differences in
sets and reps. Continue to rest
2-3 minutes between the
shoulder press sets as well as
the DB row. For the muscular
endurance work you will do 40
of each move, then 30, then 20
as fast as possible with good
form
27
Tier Three Tactical
Rest Day
28
Tier Three Tactical
Workouts 34-36
Warm Up
G
Warm Up
R
Warm Up
R
Bench Press
1x12 at 2 RIR
1x10 at 2 RIR
1x9 at 2 RIR
1x200m at 80%
1x400m at 80%
Optional Day
Pull Up
3 Max Rep Sets
4x800m at 70,80,90,90%
effort
*rest 2minutes between
intervals
For Time
50 Air Squats
Run 1 mile
50 Air Squat
Muscular Endurance
100 Sit Ups for Time
*every 20 reps perform 12
Bar Dips
Cool Down Walk and Stretch
Notes: For the bench press and
pull ups you should rest 2-3
minutes between sets. For the
muscular endurance work you
should try to finish the 100 reps
as fast as possible. Every 20
reps you will do 12 dips and
then return back to the sit ups
until you finish all 100 reps
Notes: For this cycle we will be
working on longer intervals.
None of the 800m should be
max effort. Pace according to
the percentage effort.
Notes: As always this is an
optional day. If you are feeling
sore, and have low energy, then
take this as a rest day.
Otherwise you can complete
this workout. For the workout,
try to do the air squats with a
steady rhythm. Make sure you
are going all the way down and
all the way up. Push hard on
the run, and finish strong on the
final set of air squats.
29
Tier Three Tactical
Workouts 37-39
Warm Up
G
Seated Dumbbell Shoulder
Press
1x16 at 2RIR
1x14 at 2RIR
1x12 at 1RIR
1x10 at 1RIR
Bench Supported Single Arm
Dumbbell Row
1x16 at 2RIR
1x14 at 2RIR
1x12 at 1RIR
1x10 at 1RIR
*reps per arm
Muscular Endurance
10min
30 Sec 2in Deficit Push Ups
30 Sec Kettlebell Swings
53/35lbs
Notes: We’ve added an extra
set and increased the weight on
the last two sets as well on both
the shoulder press, and row.
Continue to rest 2-3 minutes
between sets. For the muscular
endurance work you will
alternated every 30 seconds
between movements for a total
of 10min
Warm Up
R
Warm Up
B
1 x 100m at 80%
1x 200m at 80%
Deadlift
1x8 at 2 RIR
1x6 at 1 RIR
1x5 at 1 RIR
1 Max Rep Set at 50% of 1x5
weight
Every 2 min on the min for
20min Run 200m at a hard
pace
Back Squat
1x8 at 2 RIR
1x6 at 1 RIR
1x5 at 1 RIR
Max Rep Set at 50% of 1x5
weight
Cool Down Walk and Stretch
Muscular Endurance
4 Rounds
14 Walking Lunge with
45/25lbs plate (7L, 7R)
10 Pull Ups
Notes: This running workout is
hard. Make sure you pace
yourself a little slower on the
first couple of 200m intervals.
After that you can start to
increase the pace as you are
able.
Notes: We’ve moved the weight
higher on the deadlift and
squat. We’ve also added a max
rep set at the end of each. Rest
2-3 minutes between sets for
both exercises. For the
muscular endurance work you
will bear hug a plate for the
walking lunge, performing 7
lunges per leg for a total of 14.
You will then move to pull ups.
Keep rest as short as possible,
aiming to move continuously.
30
Tier Three Tactical
Rest Day
31
Tier Three Tactical
Workouts 40-42
Warm Up
G
Warm Up
R
Warm Up
G
Bench Press
1x12 at 2 RIR
1x10 at 2 RIR
1x9 at 1 RIR
1x8 at 1 RIR
1x200m at 80%
1x400m at 80%
Optional Day
Pull Up
4 Max Rep Sets
3x1000m at 80,90,95%
effort
*rest 2minutes between
intervals
For Time
10 Minutes for Max Reps
Bodyweight bench press
*every time you rack the
bar run 400m
Muscular Endurance
4 Rounds
Run 200m
15 Dumbbell Push Press
40/20lbs each DB
Rest 2min
Cool Down Walk and Stretch
Notes: We are increasing load
for the bench press, and adding
a set. We’ve also added an
extra set of pull ups. Rest 2-3
minutes between these sets.
For the muscular endurance
work I want you to run a hard
200m and then go straight to
the DB push press. You’ll then
rest 2 min after the push press
before the next round. You can
do this outside or on a
treadmill.
Notes: The interval length has
increased this week. Do you
best to follow the pacing effort
guidelines. The last 1000m
should be near max effort
Tier Three Tactical
Notes: As always this is an
optional day. If you are feeling
sore, and have low energy, then
take this as a rest day.
Otherwise you can complete
this workout. For the workout,
you will set the bar up with your
bodyweight, and do as many
reps as you can until you have to
rack the bar. You’ll then run
400m. I highly recommend
using a spotter, or spotter
arms/pins. 32
Workouts 43-45
Warm Up
G
Warm Up
R
Warm Up
B
Seated Dumbbell Shoulder
Press
1x16 at 2RIR
1x14 at 2RIR
1x12 at 1RIR
1x10 at 1RIR
1x8 at 1RIR
1 x 100m at 80%
1x 200m at 80%
Deadlift
1x8 at 1 RIR
1x6 at 1 RIR
1x5 at 1 RIR
1 Max Rep Set at 60% of 1x5
weight
Bench Supported Single Arm
Dumbbell Row
1x16 at 2RIR
1x14 at 2RIR
1x12 at 1RIR
1x10 at 1RIR
1x8 at 1RIR
1000m at max effort
Rest 4min
800m at max effort
Rest 3min
600m at max effort
Back Squat
1x8 at 2 RIR
1x6 at 1 RIR
1x5 at 1 RIR
Max Rep Set at 60% of 1x5
weight
Cool Down Walk and Stretch
Muscular Endurance
60 Kettlebell Goblet Squats
for Time 53/35lbs
*every time you break
perform 10 KB swings with
the same weight
Notes: After you finish the
100m, and 200m at 80% take
several minutes before starting
the main portion of the
workout. Each interval is at max
speed. Rest as specified.
Notes: The weights have
increased slightly, and the max
rep set has increased as well.
Rest 2-3 minutes between back
squat and deadlift sets. For the
muscular endurance work you
will try to do 60 goblet squats as
fast as good technique allows.
When you break you have to do
10 KB swings before you can
rest. Aim for large even sized
sets.
Muscular Endurance
5 Rounds
5 Bench Press 155/105lbs
10 Pull Ups
20 Air Squats
Notes: This is the hardest week
of the program. There are more
and heavier sets for the row,
and shoulder press. Rest 2-3
minutes between. For the
muscular endurance work you
should move between the
bench press, and pull ups
quickly. Do the air squats at a
steady pace. Try move
continuously through all 5
rounds.
33
Tier Three Tactical
Rest Day
34
Tier Three Tactical
Workouts 46-48
Warm Up
G
Warm Up
R
Warm Up
R
Bench Press
1x12 at 2 RIR
1x10 at 2 RIR
1x9 at 1 RIR
1x8 at 1 RIR
1x6 at 1RIR
1x200m at 80%
1x400m at 80%
Rest
Pull Up
5 Max Rep Sets
3mile Time Trial
Optional Jog 20 min easy
pace
Muscular Endurance
For Time
50 Push Ups
50 Sit Ups
50 Air Squats
50 Sit Ups
50 Push Ups
Cool Down Walk and Stretch
Notes: The bench press builds to
a heavy set of 6 and you will be
doing 5 max rep pull up sets.
Rest 2-3 minutes between each.
For the muscular endurance
work you should go with smaller
sets of push ups and sit ups and
take quick breaks. The goal is to
keep a steady pace throughout.
Notes: After your final warm up
intervals of 200m and 400m
take 5-7 minutes of rest. You’ll
then start your 3 mile time trial
at max effort. Start
conservatively and gradually
increase your effort as you pass
the half way point.
35
Tier Three Tactical
Workouts 49-51
Warm Up
G
Warm Up
R
Seated Dumbbell Shoulder
Press
3x8 at 2RIR
Bench Supported Single Arm
Dumbbell Row
3x8 at 2RIR
8 each arm
Muscular Endurance
30-20-10
Push Ups
Sit Ups
Walking Lunge (each step is
one rep)
Notes: This is your recovery
week prior to starting your next
program. The goal is to fully
recover so you go into the
school feeling fresh. The
weights for the shoulder press,
and row are still fairly heavy but
there are fewer reps. Rest 2-3
minutes between these sets.
For the muscular endurance
work maintain a steady
continuous pace throughout
Warm Up
B
Deadlift
3x5 at 2RIR
20min Jog at Easy Pace
Back Squat
3x5 at 2RIR
Cool Down Walk and Stretch
Muscular Endurance
15-12-9
Deadlift Bodyweight
Sit Ups
Notes: This is an easy jog pace.
You should be able to maintain a
conversation at this pace.
Notes: These weights are still
moderately heavy. Rest 2-3
minutes between each set. For
the muscular endurance work
you should aim to do the
deadlifts without breaking and
treat the sit ups as a rest period.
Move continuously between
movements. You will do 15 of
both, 12 of both and then 9 of
both.
36
Tier Three Tactical
Rest Day
37
Tier Three Tactical
Workouts 52-54
Warm Up
G
Warm Up
R
Warm Up
R
Bench Press
3x5 at 2RIR
1x200m at 80%
1x400m at 80%
Rest
Pull Up
2 Max Rep Sets
2mile Run 80% effort
Optional Walk 30min Easy
Muscular Endurance
21-15-9
Dumbbell Push Press
40/20lbs each DB
Goblet Squat 40/20lbs
single DB
Cool Down Walk and Stretch
Notes: These bench sets are
fairly heavy, but they aren’t max
effort. Similarly you don’t have
to go to absolute failure on the
pull ups. Rest 2-3 minutes
between sets. For the muscular
endurance work you will do 21
push press, 21 goblet squats
with a 2x DB, then 15, 15 and 9,
9. You will use a single DB on
the goblet squat. Move
continuously between
movements, taking as little rest
as possible.
Notes: After your final warm up
intervals of 200m and 400m
take 5-7 minutes of rest. You’ll
then start your 2 mile run at
80% effort. Don’t push it hard
here. We are still focusing on
recovery.
38
Tier Three Tactical