FXT Pro - Strength & Conditioning

Take the full day off. Hydrate. Fuel up. Sleep in. Move lightly if needed. Let your body and nervous system fully reset.

Choose 2–3 of the following based on how you feel: Zone 2 Cardio – 20–30 mins: light ruck, incline walk, easy row or bike Mobility Flow – 10–15 mins: hips, shoulders, T-spine Breath Work – Box breathing (4-4-4-4) or diaphragmatic breathing Core Stability Circuit – Planks, bird dogs, dead bugs Contrast Showers or Cold Plunge – Optional but powerful

If you missed a training day this week, hit it today. Be honest with your energy levels, don’t overdo it. Quality over ego.

“Leaders recover hard. This is where growth happens.” Today isn’t about weakness, it’s about preparation. Rest is discipline. Reflection is progress. Take 10 minutes to journal or mentally reset. Ask yourself: Am I training like the firefighter others depend on? FXT isn’t just about lifting more or moving faster. It’s about owning every piece of who you are, on the fireground and off it.

2 Rounds: 10 Glute Bridges w/ band 10 Arm Circles (each way) 10 Band Face Pulls 5 Inchworms Barbell Complex x5 reps (RDL, Row, Front Squat, Press)

Back Squat

4 x 4

Pull-Up

3 x 10

DB Bench Press

4 x 10

DB Rear Foot Elevated Split Squat

3 x 10

DB Lateral Raise

3 x 12

Alternating DB Hammer Curl

3 x 12

Pigeon Stretch x1 min/side Wall Angels x10 Diaphragmatic Breathing x3 min

3 Rounds: 20 Jumping Jacks 10 Air Squats 10 Push-Ups 5 Broad Jumps Assault Bike 30s moderate

6 Rounds, every 3:00 min: 12/8 Cal Assault Bike or 100m Sprint 10 DB Thrusters (moderate) 6 Box Jump-Overs Rest remainder of each round Coach Tip: Go 90–95% on the bike/sprint, manage transitions like you would on a call. Score: Rest Time (The more rest time you have, the harder you pushed through the round)

Quad Stretch x30s Calf Foam Roll Supine Breathing x3 min

250m Row 10 Band Pull-Aparts DB Clean + Press x5 Jump Rope x30s Box Jumps x3

3 Rounds Barbell Power Clean + Front Squat x6 reps (slightly heavier) Sled Push x25m Weighted Step-Ups (Vest or DBs) x12 total Push-Up to Renegade Row x8/side 200m Run or 15/12 Cal Row Rest 2–3 minutes between rounds Coach Tip: Quality > time. Sprint on the run but never rush the barbell or rows.

Banded Hamstring Stretch x1 min/leg Foam Roll T-Spine Seated Pigeon x30s each

DB RDL x10 Glute Bridge March x10 Banded Face Pulls x20 PVC Good Mornings x10 Empty Bar RDLs x5

Deadlift

4 x 4

Bent Over Row

4 x 8

Incline DB Bench Press

4 x 10

DB Step Up

3 x 10

DB Shrug

3 x 15

Band Pull-Apart

3 x 20

Foam Roll Hamstrings Lat + Pec Stretch 3 min Box Breathing

3 min Row Dynamic Mobility Flow (Leg Swings, Hip Openers, Arm Circles) 5 min Easy Jog or Bike

Options: 1: Jog Intervals – 3 Rounds: 10 min jog / 2 min walk 2: Weighted Ruck (Vest) – 50–60 min walk 3: Zone 2 Assault Bike or Row – 45 min steady Coach Tip: Breathe through your nose. If you can’t talk, slow it down.

Pigeon Pose Calf Foam Roll Slow Belly Breathing x3–5 min

250m Row or 200m Jog DB Snatch x10 (light) Band Pulls x20 Box Step-Ups x10 3x Med Ball Slam + Burpee

3 Rounds for Time: 200m Farmer Carry 20 Box Jump-Overs 10 DB Ground-to-Overhead 15 Pull-Ups 20 Walking Lunges (Vest optional) 400m Run Coach Tip: Stay efficient — smooth carries and fast transitions will save minutes. Score: For Time

Light 3 min Walk Hip Flexor Stretch Foam Roll Low Back + Quads Supine Breathing x3 min