05/29/2026
Thursday workouts are back! Don’t miss your chance to work out with the SFPD Recruitment Team and get ready for the PAT, keep in shape during backgrounds or to prepare for the academy!
Every Thursday at 5:30pm at the SFPD Academy.
Click the link in our Bio to learn more and get registered!
Week 1 — Push & Grip | EMOM × 30 min
Every minute, complete the reps. Time left = your rest. 6 movements, 5 rounds.
🔹 Min 1 — Push-Ups × 10
🔹 Min 2 — KB Goblet Squat × 12
🔹 Min 3 — Plate Pinch Hold × 30 sec
🔹 Min 4 — KB Farmer Carry × 40 sec
🔹 Min 5 — Plank Hold × 40 sec
🔹 Min 6 — Plate Around-the-World × 10
Week 2 — Core & Sit-Ups | 3 × 8-min AMRAP
3 blocks, 3 min rest between each. As many rounds as possible.
🔹 Block A — 10 sit-ups / 12 KB deadlifts / 20 mountain climbers
🔹 Block B — 16 Russian twists / 10 goblet squats / 15 glute bridges
🔹 Block C — 10 sit-ups / 8 push-ups / 20-sec hollow hold