FSSC
First Responders, Strength & ConditioningThis program utilizes a 9 day training week, which we have found to work better with 24 hour shift work. we program 6 training days, and encourage you to take three rest days when you feel you need them. Late nights at work, weekends with the family, overall fatigue/burnout are all reasons to rest.
The six training days consist of upper body push/pull strength and hypertrophy, lower body push pull hypertrophy, steady state cardio, and interval training.
The variation allows for adequate cardiovascular and muscular recovery, allowing you to train harder.
From here, we encourage interested individuals to reach out and join our monthly teams page.
1 sessions per week
Must use App app to view and log training
Program Training
A1
SkiErg
_ , 200, 200, 200
A2
KB High Pull
4 x 10
A3
KB Halo
4 x 20
A4
Rest
4 x 1:00
Circuit
B
10-8-6-4-2 Sandbag to shoulder sandbag shoulder to shoulder Suicide run 4x 25ft sections 15 GHD situps :30 rest between rounds
C1
Sandbag to shoulder
10, 8, 6, 4, 2
C2
Sandbag Shoulder to Shoulder
10, 8, 6, 4, 2
C3
Suicide Sprints
C4
GHD Sit-Up
5 x 15
C5
Rest
5 x 0:30
D1
Half-Kneeling KB Press w rotation
4 x 8
D2
Weighted Pull Ups
4 x 5
D3
Tempo Pushup
A1
SkiErg
3 x 2:00
A2
Inchworm
3 x 5
A3
KB Windmill
3 x 10
A4
Band Pull-Apart
3 x 20
B
1 1/4 Barbell bench press
3 x 6
C1
Incline DB Bench Press
3 x 10
C2
DB Pullover
3 x 15
D1
Seated DB Press
3 x 15
D2
Split Stance Overhead Tricep Extension
3 x 15
Circuit
A
Warmup: 3sets: 1min easy row 1min easy bike 2sets 10 box step ups 5 Broad jumps Workout For time: 1000m Row 1600m/1mile Bike rest 1:30 750m Row 1200m/.75mile Bike rest 1:00 500m Row 800m/.5mile Bike rest :45sec 250m Row 400m/.25mile Bike
A1
Hack Squat
3 x 6
A2
Death March
3 x 20
B1
1 1/4 Safety bar/ power rack squat
4 x 8
B2
Prone Machine Hamstring Curl
4 x 8
C1
DB Bulgarian Split Squat
C2
GHD Sit-Up
3 x 15
C3
Back Extension
3 x 15
A1
Rowing
1 x 2:00
A2
Half Kneeling Band Row
3 x 12
A3
Single Arm Banded Lat Pulldown
3 x 12
A4
Banded Face Pull
3 x 15
A5
Banded Pull Aparts
3 x 20
B
1 1/4 Lat pulldown
3 x 10
C1
Seated Cable Row
12, 10, 8
C2
Lat Push Down
3 x 15
Conditioning
D
Back Pump V1
30-20-10 seated reverse flyes seated DB snatch seated DB curls try to do each set straight through, rest no more than 30s between rounds light and fast
Conditioning
A
Week 1 test
Every 3 minutes for 15: 12-16 KB clean 15 cal ski erg/row 20 wallballs @ 17:00 as many reps as possible for 3 minutes 2-4-6-8… box jumps + front squat/ KB squat @25:00 5x 100ft heavy farmers carry + sandbag carry rest as needed The purpose of todays workout is to exert yourself at higher intensity while remaining calm and controlling your breathing. IF you aren’t in control of your breath you’re probably going too fast. Do not go too heavy, that isn’t the point. Scoring is total reps on the 3 minute AMRAP at 17:00
