FXT
FirefightnTough
First RespondersFirefightnTough – 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!
Warm-up
A
- - 5 min Cardio: Air Bike, Rower, or Light Jog - - Dynamic Warm-Up: Arm Circles (Small to Large) – 10 each way Banded Shoulder Dislocates – 10 reps Scapular Push-Ups – 15 reps Band Pull-Aparts – 15 reps Push-Up to Downward Dog – 10 reps Explosive Med Ball Chest Passes – 5 reps
B
Bench Press
4 x 6
C
Overhead Press
3 x 6
D1
Incline DB Bench Press
3 x 12
D2
DB Lateral Raise
3 x 15
E1
Banded Tricep Extension
3 x 20
E2
Push-Up
Cool-down
F
- - Slow Jog / Walk – 5 min - - Static Stretches: Chest Stretch on Wall – 30 sec per side Shoulder Stretch Across Body – 30 sec per side Triceps Stretch Overhead – 30 sec per side Lat Stretch (Hanging from Pull-Up Bar) – 30 sec - - Foam Rolling – Shoulders, Triceps, Chest
Warm-up
A
- - 5 min Cardio: Rower, Air Bike, or Light Jog - - Dynamic Warm-Up: Arm Circles + Shoulder Dislocates (Band) – 10 each Jump Rope or Bounding Hops – 1 min Banded Squats – 10 reps Inchworm to Push-Up – 10 reps Walking Lunges + Torso Twist – 10 per leg Explosive Medicine Ball Slams – 5 reps
Firefighter WOD - HIFT
B
For Time – 4 Rounds: 1. 10 Sandbag Over-Shoulder Tosses (100 lbs/70 lbs) 2. 12 Box Jumps (24"/20") 3. 15 Dumbbell Push Press (50s/35s each arm) 4. 10 Barbell Deadlifts (225 lbs/155 lbs) 5. Sled Push (Heavy) – 40 yards 6. Rescue Dummy Drag – 50 ft It is a fast-paced, full-body circuit that simulates real-world fire-ground tasks.
Finisher
C
5-Minute AMRAP (As Many Rounds As Possible) 1. 5 Pull-Ups 2. 10 Burpees Over Sandbag 3. 15 Air Squats (Weighted Vest Optional)
Cool-down
D
- - Slow Jog / Walk – 5 min - - Static Stretches: Hip Flexor Stretch – 30 sec per leg Chest Opener Stretch (Wall or Floor) – 30 sec Lat Stretch (Hanging from Pull-Up Bar or Wall Stretch) – 30 sec Hamstring Stretch (Seated or Standing) – 30 sec per leg - - Foam Rolling – Full Body Focus
Warm-up
A
- - 5 min Cardio: Rower, Air Bike, or Light Jog - - Dynamic Warm-Up: Banded Face Pulls – 15 reps Scapular Pull-Ups – 10 reps Banded Dead Hangs (Pull-Up Bar) – 30 sec Thoracic Rotations (Quadruped Position) – 10 per side Reverse Snow Angels (Chest on Bench) – 10 reps Explosive Medicine Ball Slams – 5 reps Prepares joints, the back, and the grip for heavy pulling and explosive movements.
B
Deadlift
4 x 5
C
Pull-Up
4 x 6
D1
Seal Rows
3 x 12
D2
Band Face Pull
3 x 20
E1
Alternating DB Bicep Curls
3 x 12
E2
DB Shrug
3 x 15
Cool-down
F
- - Slow Jog / Walk – 5 min - - Static Stretches: Lat Stretch (Hanging from Pull-Up Bar or Wall Stretch) – 30 sec per side Seated Hamstring Stretch – 30 sec per leg Upper Back Stretch (Child’s Pose w/ Reach) – 30 sec Wrist & Forearm Stretch – 30 sec per side - - Foam Rolling – Back, Hamstrings, Forearms
Warm-up
A
- - 5 Min Cardio: Rower, Air Bike, or Light Jog - - Dynamic Warm-Up: Arm Circles + Shoulder Dislocates (Band) – 10 each Jump Rope or Bounding Hops – 1 min Banded Monster Walks – 10 steps forward/back Inchworm to Push-Up – 10 reps Lateral Lunges + Reach – 10 per side Explosive Broad Jumps – 5 reps
Firefighter WOD
B
- - 5 Rounds for Time: 1. 10 Sandbag Ground-to-Shoulder Lifts (100 lbs/70 lbs) 2. 15 Weighted Step-Ups (50 lb Dumbbells, 24” box) 3. 10 Barbell Hang Power Cleans (135 lbs/95 lbs) 4. Rescue Dummy Drag (100+ lbs) – 50 ft 5. Sled Push (Heavy) – 40 yards This circuit combines strength, endurance, and explosive power for fire-ground efficiency.
Finisher
C
3 Rounds – No Rest Between Movements 1. Towel Grip Pull-Ups – 8 reps 2. Farmer’s Carry (Heavy Dumbbells/Sandbags) – 50 ft 3. Dead Hang (Pull-Up Bar) – 30 sec
Cool-down
D
- - Slow Jog / Walk – 5 min - - Static Stretches: Seated Hamstring Stretch – 30 sec per leg Chest Opener Stretch (Wall or Floor) – 30 sec Lat Stretch (Hanging from Pull-Up Bar or Wall Stretch) – 30 sec Hip Flexor Stretch (Couch Stretch) – 30 sec per leg - - Foam Rolling – Focus on Forearms, Back, and Legs
Warm-up
A
- - 5 min Cardio: Air Bike, Rower, or Light Jog - - Dynamic Warm-Up: Leg Swings (Front & Side) – 10 per leg Banded Lateral Walks – 10 per side Bodyweight Squats – 15 reps Glute Bridges – 15 reps Walking Lunges – 10 per leg Calf Raises – 15 reps
B
Back Squat
4 x 6
C1
DB Romanian Deadlift
3 x 12
C2
Bulgarian Split Squat
3 x 10
D1
SB Hammy Curl
3 x 15
D2
DB Walking Lunge
3 x 45
Cool-down
E
- - Slow Jog / Walk – 5 min - - Static Stretches: Hamstring Stretch – 30 sec per side Quad Stretch – 30 sec per side Hip Flexor Stretch – 30 sec per side Calf Stretch – 30 sec per side - - Foam Rolling – Quads, Hamstrings, Glutes, Calves
Warm-up
A
- - 5 Min Cardio: Rower, Air Bike, or Light Jog - - Dynamic Warm-Up: Arm Circles + Shoulder Dislocates (Band) – 10 each Jump Rope or Bounding Hops – 1 min Banded Lateral Walks – 10 steps per side Inchworm to Push-Up – 10 reps Lunges with Twist – 10 per side Explosive Medicine Ball Slams – 5 reps
Firefighter WOD
B
Crew Version – Team Challenge - - For Time – 4 Rounds (As a Team): Each team member performs 1 movement and rotates until all exercises are completed. 1. Sandbag Over-Shoulder Toss (Each member completes 10 reps) 2. Pull-Ups (Each member completes 10 reps) 3. Rescue Dummy Drag (50 ft per member) 4. Sled Push (Heavy, 40 yards per member) 5. Dumbbell Push Press (50/35 lbs – Each member completes 10 reps) - - - - - - - - - - Partner Version – Partner Circuit - - For Time – 5 Rounds (Complete Each Pair of Movements Before Switching): Partner 1: Sandbag Ground-to-Shoulder (10 reps) Partner 2: Jump Rope or Box Jumps (15 reps) Switch after completion Partner 1: Pull-Ups (5 reps) Partner 2: Burpees (10 reps) Switch after completion Partner 1: Dumbbell Push Press (50/35 lbs, 10 reps) Partner 2: Sled Push (Heavy, 40 yards) Switch after completion - - - - - - - - - - Solo Version – Individual Performance - - For Time – 5 Rounds (Complete Each Movement Sequentially): 1. 10 Sandbag Ground-to-Shoulder Lifts (100/70 lbs) 2. 15 Box Jumps (24"/20") 3. 12 Dumbbell Push Press (50/35 lbs) 4. 10 Barbell Deadlifts (225/155 lbs) 5. Sled Push (Heavy, 40 yards)
Finisher
C
AMRAP (As Many Rounds As Possible) – 3 Minutes 1. 5 Pull-Ups 2. 10 Push-Ups 3. 15 Air Squats (Weighted Vest Optional)
Cool-down
D
- - Slow Jog / Walk – 5 min - - Static Stretches: Hip Flexor Stretch – 30 sec per leg Chest Opener Stretch (Wall or Floor) – 30 sec Lat Stretch (Hanging from Pull-Up Bar or Wall Stretch) – 30 sec Hamstring Stretch (Seated or Standing) – 30 sec per leg - - Foam Rolling – Full Body Focus
Coach Lock
FXT Strength & Conditioning Coach | Firefighter | Played College Football (Linebacker) | Reached 1,500lb Club | 1 Marathon | 40yd Sprint - 4.5 sec
Get a Free Firefighter Nutrition Guide when you sign up. No Excuses. Join FXT TODAY!
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Josh Ashlock
Lost 20lb of Fat
Verified Athlete"Great program definitely helps with job duties and I feel better every day. Also cheap for what it's worth, take advantage of it."
Trevor Bay
Gained 12lb of muscle
Verified Athlete"FirefightnTough prepares you for the hardest challenges as a firefighter. Firefit doesn’t just push you physically, but you will be mentally stronger. Join today"
James Reen
Lost 12lb of Fat — Built 8lb of Muscle
Verified Athlete"Since starting with this program, my whole body has never felt better and looked amazing. My family says I’m looking like a whole new person!"
When you join a team you’re getting more than programming, you’re joining an online community.
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