Everyone has to start somewhere!
Whether your preparing for the academy or are freshly graduated this program will get you in the best shape of your life and have the rest of the crew asking, "how are you so fit?"
Over the course of 12 weeks, we will build strength, durability, flexibility, agility and confidence through proven and tested training. This program provides a unique blend of movement, hypertrophy, power and strength that is not only guaranteed to get you in great shape, but make you one of the most trusted people in the department.
Don't let fitness or confidence be something you're unsure of. Be the absolute best you can be and you can start that process right here!
A
Bench Press
3 x 10
B
Cable Flies
3 x 10
C
Barbell Overhead Press
3 x 10
D
DB Fly
3 x 10
E
Tricep Dips
3 x 10
Zone 2 Run:
F
30-45 Min @ 60-70% of max heart rate
A
Bent Over Row
3 x 10
B
Pull-Up
3 x MAX
C
Face Pulls
3 x 12
D
DB Bicep Curls
3 x 12
Threshold Run:
E
Fartlek Workout, Pyramid Run, 1/1 Speed Run, etc
A
Squats
3 x 10
B
Deadlift
3 x 10
C
Lunges
3 x 12
D
Calf Raise
3 x 20
Zone 2 Run:
E
30-45 minutes at 60-70% of max heart rate
Hyrox Workout:
A
As Many Rounds As Possible in 30 Minutes 10 Thrusters (95/65 lbs) 10 Pull-ups 200m Run
Firefighter, Fitness Fanatic, Coach and all-around performance expert for those on the front lines and who are responding first to help those in need!
If being the fittest rookie on the job is important to you, you gotta get started today! Don't wait, take action, and we'll see you in the program!
Get Fittest Rookie On The Job