Welcome to Week 4 of the 2022 SWAT Challenge Training Program!
*To sign up for the SWAT Challenge, click HERE.
*SWAT Challenge Facebook Page.
*Evansville Police Department Foundation Website or Facebook Page.
*Evansville Police Department Website or Facebook Page.
Week 4 – EVERY DAY
Aim to get 10,000 steps per day. Why? We love walking. A part of our philosophy is that training more is generally better than training less, and walking is one of the simplest, least intimidating, and most accessible forms of exercise. Further, 10,000+ steps per day comports with the current Physical Activity Guidelines for Americans. So, get walking!
Week 4 – Session 1
HIIT Circuit:
1 – Lying Leg Raise x 10
2 – Lying Hip Thrust x 25
3 – Flutter Kick x 25 each leg
4 – Side Plank Raise x 10 each side
5 – Pushups x AMRAP (as many reps as possible)
6 – Turkish Get Ups x 20
7 – Air Squat x 20
8 – High Knees x 30 seconds
Rest 60-90 Seconds
———-
Repeat x 5-10 rounds based on fitness
Week 4 – Session 2 (Optional)
*3 Mile Run – Easy Intensity
Week 4 – Session 3
*35 Minute Tempo Run
Week 4 – Session 4
*3 Mile Run – Easy Intensity
Week 4 – Session 5
1 – Complete as many Air Squats as possible in 6 minutes
<rest 3 minutes>
2 – Complete as many Pushups as possible in 6 minutes
<rest 3 minutes>
3 – Complete as many Situps as possible in 6 minutes
< rest 3 minutes>
4 – Complete as many Burpees as possible in 6 minutes
<END>
Week 4 – Session 6
REST
Week 4 – Session 7
*5K RACE TEST
Let us know if you have any questions, and we will see you next week!
