Burn Protocol

McCann Fitness & Nutrition

First Responders, Strength & Conditioning, General Fitness, Endurance

Coach

Kara McCann

Who is this for?

Not everyone.

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 rookie 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 fluff.

This is about closing the gap between “in shape” and actually being useful.

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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You stop guessing if you’re ready.

You’ll know. Because your training finally matches the environment—heat, gear, fatigue, and pressure. Confidence isn’t built in comfort. It’s built here.

Your strength actually transfers.

Not just in the gym—but on stairs, on the ground, under load, and when your air is running low. You move better, longer, and with purpose when it counts.

You become harder to break.

Physically and mentally. When your heart rate spikes and everything sucks, you don’t panic—you perform. That carries into the job, your training, and your life.

You stop being the liability on scene.

No second-guessing. No hoping you can keep up. You become the one others rely on when the work gets heavy and the margin for error disappears.

You build real work capacity.

The kind that doesn’t fade after one push. You recover faster, last longer, and stay effective through the entire call—not just the first five minutes.

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

Every piece has a purpose — to build strength, resilience, and work capacity while keeping you functional for real life and real calls.

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.

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

Burn Protocol