To provide law enforcement, fire rescue, military, and public service agencies the most efficient, effective, and functional physical fitness training; to instill a sense of pride in all agency members in maintaining a healthy lifestyle by teaching the importance of fitness as a lifestyle, not a means to an end; to have each and every client be confident they are “Fit For Duty.”

To encourage the civilian general fitness population to train the Code 5 way with honest-to-goodness, old-school training using hard work to see real results through functional fitness.


To offer realistic fitness programs and testing protocols to law enforcement, public safety and general fitness populations. To be the industry standard in functional fitness training and teaching, and to accomplish this by offering hands-on classes and programs along with resources such as online training, publications, DVDs, workshops, and seminars


Integrity – Dare to be yourself in the face of adversity. Choose right over wrong, ethic over convenience, and truth over popularity... there is never a wrong time to do the right thing.
Honesty – with yourself, your colleagues, your family, your friends

Motivation – to continue, even in the face of adversity…  people do not lack strength, they lack will.
Drive – to succeed and to be the best of your ability
Passion – for your career and life
Courage – the quality that guarantees all others

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Fitness for Law Enforcement and Public Service

Code 5 Fitness is for those people who are serious about training for a career in law enforcement and public safety.  Whether you are contemplating applying to a police, sheriffs, corrections, fire, military, or other public service agency, need to train for an upcoming fitness assessment or testing, or wish to maintain your current fitness level with a challenging exercise program, we have a workout for you!

Code 5 Fitness classes offers clients the most comprehensive and balanced functional training programs focussing specifically on real-life issues and scenarios. Choose from a structured progressive 6-week training program, challenging drop-in clinics, or one-on-one coaching.

Classes incorporate aspects of running, drill, and weight training exercises to challenge a participant's cardiovascular fitness (aerobic and anaerobic), as well as muscular strength and endurance. A trifecta of balance between mind, body, and spirit are central to Code 5 Fitness training – come and see why!


My desire to become a Police Constable and exceed the physical requirements of the job turned out to be a 4 and a half year quest that I couldn’t have achieved without the help of Tricia and others.

My first mile and a half run was done in 14 minutes 32 seconds and my first POPAT in 5 minutes and 20 seconds.  I endured shin splint injuries that resulted in an unpleasant series of injuries followed by recovery that made it impossible for me to improve upon my running time.  I tried everything to overcome this: consultation with my Doctor, physiotherapy, massage therapy, special exercises and stretching.  Nothing worked!  I was about to abandon my dream of becoming a Police Constable when a friend of a friend referred me to Tricia and Code 5 Fitness.

During my first meeting with Tricia she asked a lot of questions, said she couldn’t train me until I received treatment from Dr. Cleland, at Synergy Chiropractic, and I felt that I was onto something positive.  Dr. Cleland performed an initial assessment outlining the areas of improvement I needed to make and an 8 week action plan.  Following the use of orthotics, treatments twice a week and a regiment of stretching I was able to get my mile and a half run down to 11 minutes and 55 seconds in only 6 weeks.  A big achievement for me!

I took the initiative to “plug into” the resources Code 5 Fitness provides: referral to a Dietitian, Kettlebells, the YWCA POPAT/PARE training program, the VPD Judo Club, volunteer opportunities and the forum Code 5 provides to interact with other applicants.  Throughout this Tricia provided me with the support to compete, perform at my best, improve myself and achieve throughout my police applications.  Code 5 provided more for me than just physical training and I am truly thankful.

My 4 and a year half quest has resulted in my best mile and a half run time of 10:40, my best POPAT time of 3:18 and my best PARE time of 3:32. 

If you’re willing to provide the blood, sweat and tears; you can achieve your dream too!

B. D., RCMP constable

The equation is simple.  Training with Code 5 Fitness = Success!

When I started training with Tricia Dong, I had no idea exactly what the physical requirements for policing would be.  With Tricia's expertise, experience and coaching, I was able to both mentally and physically prepare myself for the challenge of passing my POPAT and 1.5 mile run.

Tricia helped me to achieve new personal bests with my 1.5 mile run and my POPAT times.  Rain or shine, she was always there running the clinics and helping us to improve.  Tricia helped me to push myself physically and mentally beyond what I thought was my best.  Thanks to the Code 5 Fitness Clinics and Tricia's encouragement, I achieved my goal and was chosen to become a Police Constable.  Thanks Trish - I couldn't have done it without you!

– A.P., Vancouver Police Constable

I started training with Code 5 fitness in the summer of 2005 to prepare myself for the physical aspect of being a police officer.  The classes I attended and the instruction I received helped me obtain my career goals and my personal goals.  I am now a police constable in the Police Academy and the fitness that is required is very demanding...so be ready!  Code 5 can help you get there.

– K.G., Vancouver Police Constable

When I started the POPAT class, I could only complete 4 laps. And with just 8 weeks in your class, I achieved a time of 3.35. You are an amazing instructor and I appreciate all the encouragement you have given me. For all those who want to pass the POPAT or just get faster, this is a must have class for you. Thank you Trish.

– Mark Goh

The Police Training Program was very helpful for me. It allowed me to get to know the POPAT course and identified areas where I could shave off valuable seconds. The POPAT is as much about knowing and practicing the course as it is effort and fitness level. The additional running component allowed me to train with intervals and hills which I feel was integral to my fitness level.

I began training with Trish to increase my fitness level and make myself a more competitive candidate for policing.  Trish is an expert and pioneer in her field. She is full of knowledge and experience. She helped me increase my cardiovascular level and introduced ways for me to cut my POPAT time. After training with Trish, I became the more competitive candidate I had set out to be; I cut my POPAT time by 35 seconds and my run time by 70 seconds.  Working with Trish not only got me there, but each day I draw on the determination, persistence and guts I redefined in myself because of her. I could not have done it with out you Trish!

– B. Hendriks, Vancouver Police Constable

I dropped in to your POPAT class on Monday, March 20/06 with the hopes of learning a few little tips for improving my time....I had previously run the course in 4:17.
Thanks to your great advice, I officially ran the course again on March 30/06 and achieved a time of 3:46! (I am on to the next stage in the recruiting process)
Keep up the great work.

– L.S.

I participated in your Police Training drop-in class back on March 17.  I found the class to be very organized, well instructed and was great practice for the real thing.  I left the drop-in class with the time of 3:41.  I pushed myself to the limit that night and I didn't think I could do any better.  At my PARE test I scored a 3:20!  I wasn't as winded as the first time, so I think I could have done even better.  A large majority of credit for the improved time has to go to you and the techniques you teach during your class, thank you.
I hope to be a part of another one of your classes in the near future. I find kettlebell training very interesting and challenging.  See you soon.

– K. Tarampi, Police Applicant

I started training with Trish at Code 5 Fitness with the hopes that she could give me the tips and skills needed to successfully pass the PARE.  The first time I ran the course, I was out of breath and came in with a time over 5 minutes.  I signed up for the Code 5 Fitness for Law Enforcement Course, got myself a Fiver Card and within 6 weeks I ran a competitive time of 4 minutes and 7 seconds!  My PARE time was competitive and now I have been accepted into the RCMP training program!  I could not have done this without Trish's support, empowerment, butt kicking classes...oh and imagining Trish yelling at me while running the course didn't hurt either!  Give Code 5 Fitness a try!  You won't regret it!

YWCA Police Fitness Training Program

This exclusive co-ed training program prepares participants physically for a career in law enforcement. RCMP, municipal police departments, military, corrections, sheriffs, security and other applicants are welcome. Our recruitment program combines top-notch instructors with excellent training facilities.

The program is divided into 2 modules – POPAT/PARE, giving participants a chance to familiarize themselves with the obstacle course portion of a fitness test, and a run module, where participants learn proper run technique for general fitness as well as prepare them for a 1.5 mile run standard.  Head instructor and former Vancouver Police Officer Tricia Dong addresses biomechanics, posture, form, breathing, and test protocol familiarity, as well as popular police-related topics.

Drop-ins are welcome. This course is also available as a recreational challenge for those simply curious about police training!

Mondays 7:00pm – 9:00pm (POPAT/PARE practice at the YWCA Vancouver, 535 Hornby Street)

Cost:   $35.00 + GST

For more information call Tricia at 604-789-7175 or email code5fitness@gmail.com 

To register call YWCA member Services at 604-895-5777

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