Burn Protocol

McCann Fitness & Nutrition

First Responders, Strength & Conditioning, General Fitness, Endurance

Coach

Kara McCann

Who is this for?

Not everyone. This is not for people just starting out. If you're looking for a beginner or intermediate program, "Fire Ground Ready" is for you.

Burn Protocol is for the firefighter who’s tired of guessing. The one who knows damn well that gym strength doesn’t always transfer when the gear goes on and the heat turns up.

It’s for the firefighter who doesn’t want to be the liability. The senior who refuses to slow down. The one who actually gives a damn about being capable when it counts.

If you’re just here to sweat, look good, and collect workouts… this isn’t it.

—

Why this?

Because the fireground doesn’t care about your step count, your macros, or your favorite influencer’s program.

It cares if you can move, think, and perform under load, under heat, under pressure.

Burn Protocol is built for that.

Minimal equipment. In gear. Fireground-driven movements. Zero bullshit.

This is about closing the gap between show horse and actually work horse.

Because when things go bad, you don’t rise to the occasion— you fall back on your training.

So the real question is…

What are you falling back on?

— McCann Fitness

$19 / mo

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Show Up to Work Prepared

Burn Protocol builds the foundation required for advanced firefighter training by developing strength, endurance, mental resilience, and work capacity before you ever report for day one. Every workout moves you closer to becoming the firefighter who can handle long days, heavy loads, and relentless physical demands without falling behind.

Recover Faster After a Working Fire

Burn Protocol develops recovery through intelligent programming that balances strength, conditioning, mobility, and work capacity. You'll improve your body's ability to clear fatigue, maintain performance under stress, and be ready when the next alarm sounds.

Finish a Bottle and Not be Smoked

Burn Protocol trains your body to recover while you're still working. You'll improve muscular endurance, grip strength, core stability, and cardiovascular capacity so you can keep moving when others are slowing down.

Climb Stairs Without Redlining

Burn Protocol is designed to build the engine firefighters actually need. Through progressive strength, cardiovascular conditioning, and job-specific work capacity, you'll develop the ability to climb stairs in full gear, carry equipment, and arrive ready to work—not ready to recover.

Dominate the CPAT or FF Mile

Burn Protocol prepares you for those demands with functional training that develops the movement patterns, conditioning, and resilience needed to perform with confidence. Whether you're preparing for your first CPAT or want to improve your performance, you'll build the fitness that transfers beyond the test and onto the fireground. Don't train just to pass. Train to make it feel easy.

Features

Direct Access to Your Coach

I’m not guessing what your days look like. I understand shift work, stress, fatigue, and the demands of the fireground.

Programming 7 days per week

Two days of back to back sessions followed by a recovery day.

Real-Life, Job-Specific Movement

Movements are chosen with intention — lifting, carrying, bracing, hinging, rotating — the same patterns you use on the fireground, and under load.

Exercise Video Guidance

Every prescribed movement includes a demo video so you know exactly how to execute it safely and effectively.

You don’t drift — you execute.

Burn Protocol is designed to remove the option to disappear. Check-ins, structure, and expectations keep you consistent even when motivation fades.

Elite Training at an Accessible Cost

Life is expensive. Your training doesn’t need to be. Burn Protocol delivers structured, high-level programming without the $150–$200/month price tag.

Delivered through TrainHeroic

Your training, progress tracking, and weekly updates live inside the TrainHeroic app. You open the app. You train. You move on with your day.

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

Monday

Chipper (for time)

Run

1 x 400

Air Squat

1 x 100

Up Down's

1 x 100

4 Count Mountain Climber

1 x 80

Jumping Jacks

1 x 100

Tuesday

30 Minute AMRAP

4 CT JJ

1 x 20

Goblet Squat

1 x 20

Mountain Climber

1 x 40

Up Down's

1 x 20

Wall Sit

1 x 2:00

Wednesday

Lower

Back Squat

4 x 10

Front Rack Walking Lunge

4 x 20

Step-Ups

2 x 50

Bear Crawl

2 x 100

Up Down's

2 x 100

Mountain Climber

2 x 100

Thursday

Pull

Pull-up

Deadlift

4 x 10

Seated Row

4 x 10

Chest-Supported DB Row

4 x 12

Rowing

1 x 200

Friday

Grip and Core

Pull-Up

1 x 10:00 @ 10

Sit-up

3 x 20

Hanging Leg Raise

1 x 10:00 @ 10

DB Farmer's Walk

1 x .5

Saturday

Push

Bench Press

4 x 10

Incline DB Bench Press

3 x 10

Overhead Press

3 x 12

Push-Up

1 x 100

Plank

1 x 1:00

Coach

More from McCann Fitness & Nutrition

Kara McCann

I coach people who are done guessing. With 20+ years in the fitness industry, I specialize in strength, body recomposition, and disciplined execution. I’m a firefighter, paramedic, and competitive powerlifter — so my coaching reflects real life, not influencer fantasy. Expect structure, accountability, and training that actually works. No fluff. No excuses. Just progress.

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 to be in good shape before starting?

No. You need to be willing to start. This program meets you where you are and builds you up fast—but it will challenge you. If you can move and follow instructions, you can do this.

Do I need full firefighter gear?

Gear is strongly recommended—that’s the point. But if you don’t have access yet, you can start without it and progress into it. The goal is to prepare you for the environment, not avoid it.

How long are the workouts?

Most sessions are 20–30 minutes. Short, aggressive, and effective. Built to fit into real life and real shifts—no wasted time, no bullshit.

Is this just another fitness program?

No. This is fireground readiness. Every workout is designed to improve how you perform under load, heat, and fatigue—not just how you look or lift in the gym.

The Proof

Sara G

FF/Medic

Verified Athlete

"I've never felt like my training matched the demands of the job. I started feeling stronger on the stairs, more confident carrying equipment, and less destroyed after tough calls. The program gave me a plan and purpose behind every workout. I’m training to be the firefighter my crew can count on."

Jared

Career Firefighter

Verified Athlete

"I was preparing for an advanced major firefighter class and needed more than random workouts. Burn Protocol gave me a clear roadmap that built strength, conditioning, and confidence. The programming pushed me, but it also made sense. Every piece had a purpose."

Brandon

Vol FF

Verified Athlete

"The biggest change wasn’t just in the gym—it was during actual calls. I recovered faster, my endurance improved, and I wasn’t hitting that wall halfway through an operation. Burn Protocol helped me build the kind of fitness that matters when the gear goes on and the work starts."

Brent

Verified Athlete

"Most fitness programs are designed for general athletes. Burn Protocol understands that firefighters don’t have the luxury of training for one event. We need strength, endurance, mobility, and the ability to perform under fatigue. This program helped me become a more complete firefighter."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Burn Protocol