FXT Pro

FirefightnTough

First Responders

Coach

FXT Coaches

FirefightnTough – Built for Firefighters

Firefighters need to be strong, fast, and ready for anything. FirefightnTough (FXT) is designed specifically for firefighters and first responders who want to keep their promise when signing up and stay at the top of their game. This program blends functional strength, full-body bodybuilding, and elite conditioning to help you build unbreakable strength, endurance, and resilience—so you’re always prepared for the job.

--What You Get:

Full-body strength & muscle-building workouts
Intense conditioning to boost endurance
Weekly progressive training to keep you advancing
Direct access to chat with your coach for support and guidance
A program that forges functional strength, power, and grit

Whether you're on shift, training for a promotion, or just staying ready for the next call,FirefightnTough will keep you at peak performance. Join now and train for the job you live in every day!

$30 / mo

Start My 7-Day Free Trial

Firefighter-Specific Workouts

FXT is designed for firefighters, blending functional strength, conditioning, and bodybuilding to meet the unique demands of your job.

Boost Your Strength and Endurance

With full-body workouts and fireground-style conditioning, FXT helps you build the power and stamina you need to excel on every shift.

Progressive Training

FXT evolves with you—ensuring constant improvement through weekly progressions that keep your fitness level rising.

1-on-1 Coaching Access

You’ll have direct communication with your coach for personalized support, adjustments, and motivation, keeping you on track toward your goals.

Flexible and Functional Equipment

Train with gear that’s built for the fireground—dumbbells, barbells, kettlebells, sleds, and more—no machines required.

Features

Access to your coaches

1:1 messaging with a coach 24/7. Also, can communicate with the community.

Programming 6 days per week

Strength/Power, Bodybuilding, Functional Endurance, and Crew/Partner/Solo Station Workouts.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Dumbell // Barbell // Pull-Up Bar // Bench // Weight Plates

Recommended

Assault Bike // Row // Sled // Sandbag // Bands // Weighted Vest // Dummy // Medicine Ball // Box

Sample Week

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

Sunday

5.04.25

Myofascial Release

(10 min total) Spend ~60s per side on tight spots. Breathe through discomfort. T-Spine Roll: Roll upper back (arms crossed) Lats Release: Lie on side, arm overhead, roll under armpit Glute Roll: Sit on roller, ankle on knee, roll deep into glute Quads & Hip Flexors: Lay prone, roll thighs and upper hips Feet (Lax Ball): Roll arches while standing

Mobility Circuit

(3 Rounds | 20-25 min) Move slow, breathe deep, no rushing. Hold deeper positions longer if needed. 5/side - World’s Greatest Stretch (lunge + elbow drop + twist) 10 total - 90/90 Hip Switches 1 min/side - Banded Lat Stretch (kneeling, arms extended) 1 min/side - Couch Stretch (quad/hip) 10 slow reps - Jefferson Curl (light plate or bodyweight) 1 min/side - Bretzel Stretch (rotation + hip flexor)

Active Recovery Flow

(5-7 min) A yoga-inspired movement flow to finish: Down Dog to Cobra Flow x 6 Low Lunge Reach to Hamstring Fold x 5/side Child’s Pose to Thread-the-Needle x 5/side Box Breathing (4 sec in – 4 hold – 4 out – 4 hold) x 3-5 rounds lying flat

Monday

5.12.25

Warm-Up: (2 Rounds)

10 Glute Bridges 10 Banded Good Mornings 10 Air Squats 10 Jumping Lunges 10 Cal Row

Back Squat

4 x 5

Trap Bar Deadlift

4 x 4

Barbell Hip Thrust

3 x 1

Bulgarian Split Squat

3 x 10

RDL

3 x 12

Goblet Squat

3 x 15

Finisher: (2-3 Rounds)

20 Walking Lunges 15 Goblet Squats 10 DB RDLs (light)

Cool Down

Couch Stretch – 1 min/side Seated Hamstring Stretch – 1 min/side Banded Hip Opener – 1 min/side 2 min Box Breathing

Tuesday

5.13.25

Warm-Up: (2 Rounds)

10 Band Pull-Aparts 10 Ring Rows 10 Push-Ups 10 Cal Bike

Bench Press

4 x 5

Weighted Pull Ups

4 x 6

Incline DB Bench Press

3 x 12

Chest-Supported DB Row

3 x 12

DB Arnold Press

3 x 12

EZ Bar Curl

3 x 15

Finisher: (2–3 Rounds)

15 Band Face Pulls 12 DB Lateral Raises 15 Push-Ups

Cool Down

Doorway Pec Stretch – 1 min/side Hanging Lat Stretch – 1 min Foam Roll Upper Back – 2 min Box Breathing – 2 min

Wednesday

5.14.25

Warm-Up: (2 Rounds)

10 DB Snatch 10 Jump Squats 10 Cal Row 10 Push-Ups

WOD – 5 Rounds For Time

15 DB Snatches (50/35, alt) 12 Box Jump Overs (24/20) 10 Pull-Ups 8 Burpees Over DB 500m Run Time Cap: 30 minutes Target: 18–22 min

Cool Down

Hanging Lat Stretch Pigeon Pose Banded Hip Opener 3 Min Nose-Only Breathing

Thursday

5.15.25

Warm-Up: (2 Rounds)

10 Cossack Squats 10 Reverse Lunges 10 Cal Bike 10 Good Mornings (empty bar)

Front Squat

4 x 4

Single Leg RDL

4 x 6

DB Walking Lunge

3 x 12

Barbell Hip Thrust

3 x 15

Goblet Squat

3 x 15

Seated Band Hamstring Curl

3 x 12

Finisher: (2-3 Rounds)

20 Air Squats 15 DB RDLs 20 DB Step-Ups

Cool Down

Banded Hamstring Stretch Foam Roll Quads Wall Sit Breathing – 1 min x2

Friday

5.16.25

Warm-Up: (2 Rounds)

10 Push-Ups 10 Band Pull-Aparts 10 Ring Rows 10 Cal Bike

Strict Press

4 x 5

Weighted Chin Ups

4 x 6

Incline DB Bench Press

3 x 12

Chest-Supported DB Row

3 x 12

DB Lateral Raise

3 x 15

Band Tricep Push Down

3 x 15

Finisher: (2–3 Rounds)

12 Arnold Press 12 Barbell Curls 20 Cal Bike

Cool Down

Shoulder Wall Stretch Foam Roll Lats Doorway Pec Stretch Box Breathing – 3 min

Saturday

5.17.25

Warm-Up: (2 Rounds)

200m Jog 10 Air Squats 10 Lunges (5/side) 10 Push-Ups 10 Jumping Jacks 10 Arm Circles (forward/backward) 30-sec High Knees (moderate pace)

Run Conditioning: 3 Rounds For Time

800m Run (weighted vest optional 40/20) 20 Walking Lunges (Bodyweight or DB optional) 15 Push-Ups 15 Sit-Ups 10 Burpees Time Cap: 30 minutes Target Time: 22–28 min

Cool Down

5 min light walk Hip Flexor Stretch Calf Smash Foam Roll Deep Breathing 3 min

Coach

More from FirefightnTough

FXT Coaches

FXT Strength & Conditioning Coach's | Firefighters

Become the Dependable Firefighter

FXT is a firefighter-specific fitness program that combines functional strength, conditioning, and muscle-building to prepare you for anything. Whether you're on shift or pushing for peak performance, FXT keeps you at your best—every single day.

Start My 7-Day Free Trial

FAQs

What is the cost of FXT?

Only $22 per month - that's less than 3 quarters per day, that loose change that is laying around can make an investment in your strength and performance.

What makes FXT different from other programs?

FXT is different because it’s explicitly created for the unique challenges of firefighting. We focus on functional strength, endurance, and mobility to ensure you’re prepared for the physical demands of the job. Unlike generic programs, FirefightnTough is built by Firefighters for firefighters.

How do I track my progress?

You can track your progress through TrainHeroic, where workouts are uploaded weekly, and all your stats, performance, and improvements are logged in one place.

What if I have a tight schedule?

We program 6 days of the week, leaving those people who have a tight schedule 1 extra day to do a make-up session. You can also move sessions that fit your schedule.

What do I get out of this?

You’ll get weekly firefighter-specific workouts, progress tracking through an app, personalized coach tips with 1:1 messaging, community support, and a nutrition guide to fuel your training and performance.

The Proof