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Burn Protocol

McCann Fitness & Nutrition

First Responders, Strength & Conditioning

Coach

Kara McCann

Burn Protocol: The Fitness & Conditioning Program for Women First Responders Burn Protocol is not a “tone and sculpt” program. It’s a tactical conditioning gauntlet designed for women who step into danger, carry the weight — and don’t wait around to be saved. Built by a professional who understands the demands of the fireground, this program fuses raw strength training, high-intensity VO₂ max conditioning, and mental fortitude work into unapologetic, 6-week cycles. Whether you're on shift, prepping for academy, or just sick of programs that underestimate you, Burn Protocol is your new operating system.

$10 / mo

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What’s Inside

5 Training Days / Week 3 Strength + Conditioning Days: Deadlifts. Carries. Complexes. Everything you need to lift more, move better, and survive under load. 2 VO₂ Max + Tactical Days: Intervals, ruck runs, stair sprints — train your engine to handle heat, weight, and chaos. 1 Active Recovery + 1 Full Rest Day: Because recovery isn’t a luxury. It’s a weapon.

Designed for Women in the Line of Fire

This isn’t a scaled-down men's program. Burn Protocol accounts for physiological differences while pushing performance limits. It’s built to enhance power-to-weight ratio, grip strength, core resilience, and oxygen efficiency — exactly what you need when you're wearing 70 pounds of gear and someone's life is in your hands.

Why It Works

Burn Protocol blends strength science with the tactical grit of frontline work. It doesn’t just train your muscles — it conditions your lungs, nervous system, and mindset. You’ll build: Greater work capacity under stress Superior movement efficiency Increased VO₂ max and recovery rate And a level of strength that translates directly to your gear, your crew, and your life

Who It’s For

Women in fire, EMS, law enforcement, or military Anyone training for fire academy or preparing for the CPAT or FF Mile Women who are done with fluff programs and want raw, functional strength

Features

Access to your coach

A coach that gets it. I'm a wife, mom, Firefighter, Medic, powerlifter and coach. I understand.

Programming 7 days per week

3 days of lifting 2 days of conditioning 1 active rest day

Real life movements

Movements that you will do on the fireground or in the field.

Exercise Video Guidance

Each movement prescribed has an attached video that shows you exactly how to execute.

Accountability

I hold you accountable to what you said you were going to do.

Cost less than a meal

Life is expensive, your workout program shouldn't be.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Every week is programmed and delivered

Equipment

Required

a killer attitude

Recommended

barbell // dumbell // sled // airdyne bike // treadmill // battle rope

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Lower Body Power

Monster Walks

2 x 10

WORLD'S GREATEST STRETCH

2 x 4

Step-Ups

2 x 5

Back Squat

5 x 5 @ 75 %

Box Jump

5 x 3

Front Squat

4 x 10

Farmers carry

4 x 20

Deadlift

4 x 10

Airdyne

4 x 0:30

FINISHER

Monday

Vo2 Max & Conditioning

Airdyne

10 x 0:30 @ 10

Sandbag Burden Carry

4 x 100

Burpee

4 x 15

Pull-Up

4 x 10

Sprint

4 x 100

Tuesday

Upper Body

Pull-Up

2 x 5

Three Way Lat Raise

2 x 5

Pull-Up

5 x 4

Overhead Press

4 x 6

Push Press

4 x 10

Bent Over Row

4 x 10

Push-Up

4 x 15

Battle Rope Alternating Waves

4 x 30

FINISHER

Wednesday

Fire Ground Sim

Incline Treadmill

5 x 2:00

Ruck

3 x 400

Bear Crawl

3 x 20

Air Squat

3 x 20

Burpee Broad Jump

3 x 10

Step-Ups

3 x 1:00

Thursday

Fullbody Strength + Grip

Good Morning

2 x 8

Side Lying Hip CAR

2 x 5

Trap Bar Deadlifts

5 x 5 @ 80 %

Sled Push

5 x 30

Russian KB Swing

4 x 10

Wall Balls

4 x 15

Step-Ups

4 x 10

Bear Crawl

4 x 15

Front Squat

4 x 5

FINISHER

Friday

Active Recovery

Cardio

1 x 45:00

Beginner Mobility 1

Saturday

Full Rest

Coach

More from McCann Fitness & Nutrition

Kara McCann

Certified strength coach and tactical training specialist focused on building fierce, capable women in fire, EMS, and law enforcement. I create programs that blend real-world grit with performance science—no fluff, no shortcuts, just results that hold up under pressure.

Why not?

Burn Protocol isn’t just a workout plan — it’s a proving ground. You won’t be the same. You’ll come out stronger, and ready for whatever chaos throws your way. If you’re a woman on the front lines, this is the program that trains like your life — and someo

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FAQs

Do I need access to a full gym to complete Burn Protocol?

Nope. Burn Protocol is designed for real-life first responders who don’t always have a fancy gym on hand. All you need is dumbbells or a barbell, a sandbag or weighted object, and space to move. Garage gyms, fire stations, and bare-bones setups all work.

Is this program beginner-friendly?

This program is not for complete beginners. Burn Protocol is built for women who have some experience with basic strength training and want to level up. If you can deadlift, squat, and survive a few burpees without crying blood, you’re ready.

How long are the workouts, and how many days per week?

Workouts are 5 days per week, each taking 45–60 minutes, depending on your pace and intensity. The sessions are efficient, brutal, and built for busy schedules — including shift work and chaotic sleep patterns.

Will this help me prep for the CPAT/FF Mile or academy?

Absolutely. Burn Protocol is designed to build tactical strength, endurance, and VO₂ max, all of which directly support CPAT/FF mile performance, fire academy demands, and job-related physical tasks. It trains how you’ll fight — not just how you’ll flex.

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Burn Protocol