Fire Ground Ready S1
TrainFTW
First Responders, Functional Fitness, Tactical, Strength & ConditioningFireground Ready
This 8-week program was built for firefighters, by people who understand the job. The intent is simple: give you a plan that builds real, transferable fitness without wasting time or leaving you broken down.
Fireground Ready isn’t just about getting stronger or faster, it’s about being ready. Ready for the structure fire at 5am after two falls and a multi-family fire alarm activation. Ready when your crew is counting on you and there’s no option but to move forward.
This program trains real-world capacity: 🔸 Strength to move with control under load 🔸 Aerobic fitness to work longer, not just harder 🔸 VO2 and anaerobic output for those high-pressure bursts on air 🔸 Job-specific movement patterns so you’re prepared for what the fireground demands
Over six days, you’ll rotate through lower and upper body strength, zone 2 mixed-modality conditioning, zone 4 HIIT efforts, ruck intervals, and both short and long runs. Plus targeted accessory work to keep your joints healthy and your mechanics dialed.
This isn’t about chasing numbers in the gym. It’s about building fitness that lasts, fitness that keeps you operational, resilient, and ready.
Whether you’re building a foundation to get hired or staying sharp deep into your career, this plan is built to keep you prepared when the tones drop.
Let’s get to work.
Prep
A
Dynamic Squat Prep
5/5 Duck walks 5/5 Knee to chest walks 5/5 Quad stretch with reach walks 5/5 Over the hurdle walks 5/5 Toy soldiers 3/3 Seated hip rotations 3/3 +Half lunge 3/3 +Full lunge 3/3 +Squat
B
Back Squat - Weightlifting
3 x 6
C
Deadlift - Weightlifting
3 x 6
D1
Counter Balance Stiff-Legged Deadlift
3 x 10
D2
Low Step Up (Band Resistance)
3 x 20
E1
Stationary lunges with forward lean
3 x 20
E2
VMO Quad Squat
3 x 10
Recovery
F
Lower Body Static Stretch Sequence Quads, Adductors, Hip Flexors and Hamstrings
1:00 Tall Saddle 1:00 Saddle 1:00 Bound Angle 1:00 Seated Straddle 1:00 Frog 1:00/1:00 Lizard 🧘♂️ Follow along
Prep
A
Joint Prep Routine
10/10 Turn head side to side 10/10 Look up and down 10/10 Swing head in crescent shape side to side 10/10 Shoulder rolls forward, then back 10/10 Swing one arm up, while other is down 10/10 Swing arms across body at 45º with right arm high, then left arm high 10/10 Full range of motion arm circles forward then back 10/10 Side to side trunk twists 10/10 Straight leg hip circles 10/10 Right leg swings, then left 10/10 Right lateral leg swings, then left 20/20 Butt kickers 10/10 Knee circles 10 Dorsiflexion drops 10/10 Seated ankle circles 🎥 Watch the video for reference — memorize this one.
Main Effort
B
5 Rounds (30:00 total): 2:00 Run 2:00 Row 2:00 Air bike Intent This session builds aerobic capacity through repeatable low-intensity effort. Target heart rate is 180 minus age (±5 bpm). Use a heart rate strap for accuracy. Stay in Zone 2 to train the body to move efficiently without accumulating fatigue.
Prep
C
Couch stretch sequence
Couch stretch sequence (~2:00) 0:15 Couch stretch elbow to ankle (right) 0:15 Couch stretch upright torso (right) 0:15 Couch stretch dropped hip (right) 0:15 Couch stretch arms overhead (right) 0:15 Couch stretch elbow to ankle (left) 0:15 Couch stretch upright torso (left) 0:15 Couch stretch dropped hip (left) 0:15 Couch stretch arms overhead (left)
Prep
A
Chan Warm Up
25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles
Skill and Build-Up
B
Sandbag Power Clean Progression (4 Steps) 3 Hang deadlift shrug 3 Hang muscle clean 3 Land in the receiving position 3 From the floor, power clean + 3 Sandbag power cleans 3 Sandbag front squats
Main Effort
C
5 Rounds AMRAP 3:00: 3 Sandbag power cleans (medium-heavy) 6 Sandbag front squats (medium-heavy) 9 Over unders (30in/24in) 3:00 Rest between rounds. Total reps is your score. Pick up where you left off each round. Use a sandbag heavy enough to challenge unbroken squats. Adjust height or substitute over-unders with box jump overs if needed. Keep effort high and transitions fast.
D
Knee Raise
10 x 10
E1
Cross Body Clean
3 x 16
E2
Russian Twist
3 x 16
A
Ruck
For Completion
Prep
A
Bench Press Warm-up (A)
10/10 Pec smash 10/10 Halos (light) 10 Pass throughs (PVC) 50 Tricep extensions (mini band) 10/10 Uneven bench press (20kg/15kg) 10 Even bench press (20kg/15kg)
B
Bench Press
3 x 6
C
Shoulder Press
3 x 6
D1
Supinated Barbell Front Raise
3 x 15
D2
Bradford Press
3 x 15
E1
Crossbody Supinated Raises (Dumbbells)
3 x 30
E2
Medicine Ball Push-ups (feet on ball)
Recovery
F
Upper Body Static Stretch Sequence
1:00/1:00 Delt stretch 1:00/1:00 Triceps/lat stretch 1:00/1:00 Doorway pec stretch 0:15/0:15/0:15/0:15 Trap and levator stretch 🧘♂️ Follow along
Prep
A
"Modified Hinshaw Running Warm-up"
10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet 10yds = 9.1m
Skill/Tech
B
CNS Acceleration 1
4 Rounds: 8 Steps acceleration 0:30 Walk 1:00 Walk 15 Steps acceleration 1:00 Walk 20 Steps acceleration 1:30 Walk 25 Steps acceleration
C
Fitness Assessment: Run (Cooper Test)
1 x 12:00
D1
Lower Leg Stability - Single Leg Deadlift
3 x 20
D2
Squatted Calf Raise
3 x 10
D3
Anterior Tib Raises
3 x 10
D4
Seated Calf Raises
3 x 10
D5
Anterior Tib Raises
3 x 10
Lieutenant Matt Chan
I’m Matt Chan. I’ve been a firefighter since 2007. I’m also a former CrossFit Games athlete and the co-owner of TrainFTW. I'm passionate about preparing myself and others for the job demands, both on the fire ground and in life. This program comes from that experience. It isn’t about crushing yourself every day. It’s about building consistency and the kind of fitness that lasts through a career.
Rotation Layout: Lower body strength + accessory ➜ Zone 2 conditioning + abs ➜ Zone 4 High Intensity Conditioning (intervals or steady state)+ abs ➜ Upper body strength + accessory ➜ Run (~30:00) + lower leg accessory ➜ Fireground conditioning + pull work
Get Fire Ground Ready S1
