Firefighter Performance

Arm circles x 20 each direction World’s Greatest Stretch x 5 each side Bodyweight squats x 15 Push-ups x 10 Jumping jacks x 30

Back Squat

4 x 8

Push-Up to Shoulder Tap

4 x 10

DB Overhead Press

3 x 10

DB Step Up

3 x 10

Plank circuit (front 30s → left 30s → right 30s) x 3 rounds Tip: Squeeze glutes and stay long from heels to head. Rest: 30 seconds between rounds

Wall pec stretch x 1 min/side 90/90 hip switch x 10 reps Box breathing – 3 min (inhale 4, hold 4, exhale 4, hold 4)

Jump rope x 2 min Lunges with twist x 10 High knees x 30 sec Glute bridge x 20 Inchworm to cobra stretch x 5

(5 rounds) Row 250m 10 burpees 15 wall balls (20/14 lbs) 20 sit-ups → Rest 2 min between rounds

(3 rounds) Deadbug x 10/side Bird-dog x 10/side Side plank with reach-through x 10/side

Cat-cow x 10 Child’s pose x 1 min Standing quad stretch x 1 min/side Box breathing x 3 min

Foam roll quads, glutes, upper back (2 min each) Cat-cow x 10 Bird-dog x 10

World’s Greatest Stretch x 3/side 90/90 Hip Flow x 10 Shoulder pass-throughs x 20 Couch stretch x 1 min/side Hamstring floss x 10 Deep squat + reach x 5

Incline walk or easy cycling — nose breathing only

Supine twist x 1 min/side Guided box breathing (4-4-4-4 pattern) x 3–5 cycles

Jump rope x 1 min Scapular pull-ups x 10 Bodyweight good mornings x 15 Arm swings (cross-body) x 30 Hip hinge stretch x 30 sec each side

Barbell Deadlift

4 x 6

Inverted Row

4 x 10

DB Single-Arm Row

3 x 12

KB swings

3 x 20

Grip & Core Complex (3 Rounds) Perform as a circuit with 30 sec rest between rounds: Farmer Carry (2x heavy DBs or kettlebells) – 30 seconds Hanging Knee Raises – 10 reps Forearm Plank – 45 seconds

Forward fold hang stretch – 1 min Seated spinal twist – 1 min/side Wrist flexor/extensor stretch – 30 sec each Box breathing – 3 minutes

High knees x 30 sec A-skips x 30 sec Walking lunges + torso twist x 10 Lateral bounds (easy) x 10 Jump rope x 2 min steady pace

A1. Sprint Ladder (4 rounds): 10m → 20m → 30m sprints, walk back recovery Tip: Stay low on takeoff and drive knees forward. Rest: 45 sec between rounds A2. Lateral Cone Shuffle – 3x20 sec rounds Tip: Stay low, short choppy steps, eyes up. Rest: 30 sec between rounds A3. Broad Jumps – 3x5 Tip: Land soft in an athletic stance and reset between reps. Rest: 60 sec between sets

EMOM Style (25 minutes total): Complete this 5-minute sequence every minute on the minute (EMOM), for a total of 5 rounds. After each round, rest 1 full minute. Minute 1: Row or Run 200 meters Tip: Stay smooth and pace like you’re working a real tactical call. Minute 2: Air Squats x 15 immediately followed by Push-Ups x 10 Tip: Focus on clean, controlled reps over speed. Minute 3: Mountain Climbers x 40 reps (20/side) Tip: Keep hips low and drive knees fast. Minute 4: Dumbbell Power Cleans x 8 (moderate weight) Tip: Explode from the hips and reset between each rep with control. Minute 5: Rest Tip: Breathe deeply through your nose to calm your system. Repeat that entire 5-minute sequence five times. Total work time = 25 minutes + 4 minutes of rest.

Kneeling hip flexor stretch, 1 minute each side Downward Dog to Cobra Flow x 5 slow reps Lying box breathing for 3 minutes (inhale 4 sec – hold 4 sec – exhale 4 sec – hold 4 sec)

Jumping jacks x 30 seconds Bodyweight squats x 15 Arm circles forward and back x 30 seconds each Glute bridge x 15 High knees x 30 seconds Wrist circles and shoulder rolls x 30 seconds each

4 Rounds (35 minutes total): Perform each exercise in sequence, rest 60 seconds between rounds. Push-Up Variations – 10 reps: Alternate regular, wide, and diamond push-ups across rounds. Tip: Keep your core tight and elbows angled at 45 degrees. Rest between exercises: 30 seconds Air Squats – 20 reps: Tip: Sit hips back, chest proud, knees out. Rest: 30 seconds Glute Bridge March – 10 reps per side: Tip: Keep hips high and move slowly through each lift. Rest: 30 seconds Superman Hold – 30 seconds: Tip: Reach long through your fingers and toes while squeezing your glutes. Rest: 30 seconds Plank-to-Push-Up – 10 reps: Tip: Keep your hips steady and drive evenly through both arms. Rest: 30 seconds Reverse Lunges – 10 reps per leg: Tip: Keep your front heel down and torso tall. Rest: 30 seconds Burpees – 10 reps: Tip: Land soft, move smooth, and keep breathing. Rest after burpees: 60 seconds before starting the next round.

3 Rounds (10 minutes total): Perform all movements back-to-back, rest 30 seconds between rounds. Deadbug – 10 reps per side Tip: Keep your lower back flat and move slowly. Side Plank – 30 seconds per side Tip: Stack your feet and keep hips high. Flutter Kicks – 30 seconds Tip: Keep shoulder blades off the ground and move from the hips.

Forward fold hang stretch – 1 minute Child’s pose with side stretch – 1 minute per side Seated butterfly stretch – 1 minute Deep nasal breathing – 2 minutes