GDF1-FIREFIGHTER
Good Dudes Finish First
Functional Fitness, General Fitness, First Responders, Law Enforcement, Functional Training, Tactical / MilitaryOPERATIONAL FITNESS PROGRAMMING
GDF1-FIREFIGHTER is the daily training built for the job—designed to keep firefighters strong, conditioned, and ready for whatever the next call brings.
This is not generic “first responder fitness” or random high-heartrate workouts. Every session is written with real fireground demands in mind: carrying load, working under fatigue, moving awkwardly, and recovering fast enough to do it again tomorrow.
A new WOD is added regularly to the GDF1-FIREFIGHTER collection. Each one is purposeful, scalable, and grounded in the same GDF1 Standards used across all flagship programming.
What You’ll See:
-Job-specific strength, conditioning, and hybrid sessions
-Emphasis on load carriage, grip, trunk strength, and work capacity
-Scalable options for different equipment, shifts, and experience levels
How It Fits:
-Efficient sessions that respect shift work and recovery
-Designed for long-term readiness, not short-term exhaustion
Who It’s For:
-Firefighters who train with purpose
-Crews who want to raise the standard together
-Professionals who understand that fitness is part of the job
You don‘t train for looks. You train for the call.
SHOW UP READY. HOLD THE LINE. GDF1-FIREFIGHTER.
A
Trap Bar Deadlift
4 x 5 @ 72 %
B
DB Rear Foot Elevated Split Squat
3 x 8
C
DB Step Up
3 x 10
D
DB Farmer's Carry
@ 40
E
Side Plank Rotation
3 x 30
F1
Medicine Ball Slam
2 x 10
F2
Push-Up
2 x 10
F3
Airdyne
2 x 10
A
Barbell Bench Press
4 x 6
B
Weighted Strict Pullup
4 x 6
C1
Incline DB Bench Press
3 x 10
C2
Chest-Supported DB Row
3 x 10
D1
Airdyne
3 x 12
D2
DB Lateral Step-Up
3 x 8
D3
Burpee Broad Jump
3 x 6
Circuit
A
MOBILITY Flow – 2 Controlled Rounds • World’s Greatest Stretch – 5 reps/side • T-Spine Reach – 8 reps/side • Deep Squat Hold – 45–60 sec • Couch Stretch – 45 sec/side • Passive Dead Hang – Accumulate 60 sec
A
Cardio
1 x 40:00
Circuit
B
2 Controlled Rounds • Banded External Rotations – 15/side • Dead Bugs (slow 3-sec eccentric) – 10/side • Copenhagen Plank – 20 sec/side • Tib Raises – 15–20 • Bottom-Up KB Carry – 30 ft/side Rest 60 sec between rounds.
Circuit
C
8-MINUTE Density Block AMRAP: • 20m Heavy Sandbag Carry (-or- HEAVY LUNGES) • 10 Push-Ups • 5 Pull-Ups (-or- BEARCRAWLS 25ft) Move steady. No redlining. Smooth breathing under load. Score = Total Rounds. Purpose: Teach the body to produce while breathing under pressure. Fireground pace. Controlled aggression.
A1
Sandbag Carry
4 x 100
A2
Step-Ups
4 x 10
A3
Sled Drag
4 x 40
A4
DB Floor Press
4 x 8
A5
Plank
4 x 30
A6
Rest
4 x 90
A
Walk
1 x 20:00
B1
Dead Hang
4 x 30
B2
Band Pull-Apart
4 x 25
A
Agile 8
B
Cardio
1 x 20:00
KEVIN SEAVER | GOOD DUDE
Everyday Athlete | Bachelor’s Degree-Exercise Science | ACSM-Certified Personal Trainer | Firefighter | Army & Navy Strength Coach | Former Collegiate Athlete | Founder of GDF1
This job doesn’t reward shortcuts—it rewards preparation. GDF1–Firefighter is built for the real demands of the fireground: heavy work, unpredictable stress, and long careers. Build strength, conditioning, and durability without burnout. Train with intent.
Get GDF1-FIREFIGHTER
