Firefighter Testing Prep Program
ghperformance
Multi-sport, Power Sports , Weightlifting, Functional Fitness, Functional Training, Strength & Conditioning, First Responders, General FitnessGurjit Hundal: Full-time Career Firefighter, athlete, and a strength & conditioning coach for 8 years. I have spent my coaching career training athletes to become fitter, faster, stronger, more aerobically fit, and become more resilient human beings on a daily basis. Specializing in the first responder community, I want all of us to push each other and grow to become the best versions of ourselves. The GHPERFORMANCE program on the App is designed for athletes pursuing a career as firefighters and are in the application process for a position. This 8-week program is guaranteed to make you stronger so you can pass your physical at your first and only attempt. Recruiters will see how impressive you are and will hire you. Start working your dream job today!
Warm up
A
Dynamic Warm Up
2 Rounds: 300 metre Row 10 KB swings 15 Alt arm/leg crunch
B
GH Trap Bar Deadlift
5 x 8
C
GH Sled Push
3 x 100
D
GH TRX- Sled Pull
3 x 100
E
GH Stairs
1 x 10:00
F
GH Box Breathing
For Completion
Conditioning
A
Dynamic Warm up
5 min warm up - half kneeling hold/each - pigeon pose - deep squat - downward dog pose - toe touch
B1
GH Overhead Press
4 x 8
B2
GH Pullups-Strict
4 x 8
C1
GH Incline Dumbbell Chest Press
3 x 10
C2
GH Farmer Walks
3 x 100
D1
GH Sled Push
3 x 100
D2
GH Battle Rope-Sled Pull
3 x 100
E
GH Box Breathing
For Completion
Warm Up
A
GH Warmup
Skip Rope 10 minutes or Seated Row machine 10 minutes
B
GH Stairs
C1
GH Farmer Walks
4 x 100
C2
GH TRX- Sled Pull
4 x 100
C3
GH Sled Push
4 x 100
C4
GH Static Lunge Medball Rotation Slams
4 x 10
D
Cardio
E
GH Box Breathing
For Completion
Warm Up
A
GH Warm up
Foam Roll, Roll out, quads, calfs, hips, glutes, IT Banda, lower back and upper back
B
GH Barbell Squat
8 x 3
C
GH TRX- Sled Pull
3 x 100
D
GH Farmer Walks
3 x 100
E
GH Assault Bike
6 x 00:20
F
GH Box Breathing
For Completion
Conditioning
A
Dynamic Warm Up
2 Rounds: 300 metre Row 10 KB swings 15 Alt arm/leg crunch
B
GH Overhead Press
8 x 3
C
GH Pullups-Strict
5 x 5
D
GH Incline Dumbbell Chest Press
4 x 8
E1
GH Battle Rope-Sled Pull
3 x 100
E2
GH KB Swings
3 x 15
F
GH Box Breathing
For Completion
Gurjit Hundal
Career Firefighter & Online Coach. Firefit National Championship Competitor (Fastest Rookie 2019). 2023 World Police Fire & Games: Powerlifting Competitor. Soccer, and Hockey Player. Certified Strength & Conditioning Coach. When Im not at the Gym, Im am Hiking/Paddle boarding in the summer, Snowboarding in the winters, Reading or Spending time with family & Friends.
Don't just train- train with purpose. GH Performance app gives you the workouts, structure, and mindset to crush your physical abilities test and dominate the career ahead. Start your journey today and build the firefighter they'll count on.
Get Firefighter Testing Prep Program
Lieutenant Scott Sproston
Career Firefighter/ Proud Father
Verified Athlete"This program allows me to track my progress on the app, which allows me to feel strong everyday, so I can be there for my family"
When you join a team you’re getting more than programming, you’re joining an online community.
Firefighter Testing Prep Program
Firefighter Testing Prep Program
Firefighter Testing Prep Program
