Fire Athlete
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
5 x 4
Circuit
B
B1) Single Leg RDL 8 reps each leg B2) “A-T-Y” 6 reps each B3) Mason Twist 30 reps 3 rounds
Circuit
C
C1) Barbell Row 10 reps C2) Bicycle Sit Ups 30 reps 3 rounds
Circuit
A
7 min AMRAP (As Many Rounds As Possible) 25x Back Squats (medium weight) scale to Air Squats if needed 20x KB Swing (medium weight) 10x Pull Ups (Scale to Ring Rows if needed) -rest 7 min 7 min AMRAP 30x Jump Rope (Double Unders or Singles) 20x Step Ups (pick a medium height box) 10x DB STO (Shoulder to Overhead) (light) -rest 7 min 7 min AMRAP 20x Cal Row or 200 meter run 15x Wallballs 10x K2E (Knees to Elbows)
B
A
Bench Press
5 x 4
Circuit
B
B1) Dumbbell Press 12 reps B2) Banded Tricep Pull Down 10 reps B3) Sit Ups 20 reps 3 rounds
Circuit
C
C1) Z Press 12 reps C2) Tricep Extension 12 reps C3) Plank for 45 seconds 3 rounds
Circuit
A
5 min AMRAP (As Many Rounds As Possible) 2x KB Swing (medium weight) 2x Sit Ups (add 2 reps each round) -rest 5 min 5 min AMRAP 2x Wallballs 2x Burpees (add 2 reps each round) -rest 5 min 2 rounds
A
Back Squat
5 x 4
Circuit
B
B1) Bulgarian Split Squat 8 reps @32X1 Tempo (3 seconds down, 2 second pause at the bottom, Explode up as fast as you can, 1 second pause at the top) B2) Single Leg Glute Bride 2 sec pause @ top 8 reps each leg B3) Bicycle Sit Ups 30 reps 3 rounds
Circuit
C
C1) Weighted Step Up 6 reps each leg C2) K2E (Knees to Elbow) 12 reps 3 rounds
Circuit
A
10 min AMRAP (As Many Reps As Possible) 15 Cal Row 8x K2E (Knees to Elbows) 5x Burpee -rest 10 min 10 min AMRAP 10x Step Ups 8x KB Front Squat 6x KB Swing
Fire Athlete
Our team has years of experience in military combat arms, EMS, Wildland Fire, and Structure Fire as well as over a decade of experience as strength and conditioning coaches. For anyone wanting to take their physical training to the next level.
