Fire Athlete
First RespondersIf you're looking to build muscle and cardiovascular endurance for the job, join this program today. 4 week programs built for your schedule.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 5 @ 80 %
B
Bench Press
4 x 5 @ 80 %
C
Box Jump
4 x 10
D
Pull-Up
3 x 8
E
Cable Facepull
3 x 12
F
Hanging Knee Raise
3 x 12
A
Sprint
8 x 30
B
Plank to Push-Up
3 x 12
C
Russian Twist
3 x 20
D
Butterfly Crunch
3 x 10
A
Deadlift
4 x 6 @ 80 %
B
Floor Press
4 x 10 @ 80 %
C
Seated DB Shoulder Press
3 x 10
D
Weighted Lunges
3 x 10
E
Rear Delt Flyes
3 x 10
F
Bench Dips
3 x 12
G
Hanging Knee Raise
3 x 15
A
Walk
1 x 30:00
A
Bench Press
4 x 6 @ 80 %
B
Overhead Press
4 x 8 @ 80 %
C
Barbell Row
3 x 8 @ 80 %
D
Cable Facepull
3 x 12
E
DB Lateral Raise
3 x 12
F
Push-Up
3 x 15
G
Battle Rope Alternating Waves
5 x 20
A
Back Squat
4 x 6 @ 80 %
B
Romanian Deadlift
4 x 10 @ 80 %
C
Goblet Squat
3 x 12
D
Farmers carry
4 x 200
E
DB Lunges
3 x 12
F
Sled Sprints
4 x 200
A
Cardio
1 x 30:00
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.
