Firehouse Daily
Good Dudes Put Out
First RespondersDaily Tactical Workouts for you and your Firehouse
Minimal Equipment, Maximum Fitness
This program is built to maximize Fireground preparedness with the least amount of equipment possible. One properly weighted Dumbbell for each MEMBER OF YOUR CREW is all you need TO GET AFTER IT AND PUT OUT!
Compete with others in the GDPO community, with the daily leaderboard.
FIRST 20 TO SIGN UP WILL RECEIVE A FREE GDPO STICKER!!!
A
Warm Up
1 x 10:00
10 Rounds for time
B
10 rounds 50 lateral hops over dumbbell 25 Sit-ups 10 shuttle runs (25ft down/25ft back = 1) 25 minute time cap for rep not completed at 25:00, add 1 second to your score
C
Cool Down
1 x 5:00
Prep
A
Warm-Up
3x :30 cardio (run, row, bike, jump rope, etc) 10 scorpions 10 side lunges 20 In place high knees
Tabata
B
6 x Tabata Tabata = 8 sets of :20 work/:10 rest Tabata 1: SA DB thrusters (switch arms every other set) Tabata 2: Plank Holds Tabata 3: Goblet Lunges Rest 1:00 after tabata 3 then repeat all 3 tabatas again. Should be 25:00 total time. (2 rounds: Tabata 1, Tabata 2, Tabata 3. 1:00rest after 1st round) Score is total number of reps per tabata
C
Cool Down
Warm up
A
:30 cardio 10 Air squats 5 inchworms
24 Minute EMOM
B
Emom 24 6 rounds Min 1 - Single Arm DB devils press Min 2 - shuttles (25ft down/25ft back) Min 3 - goblet squats Min 4 - bear crawls (25 ft down/back) Score is Rounds completed as prescribed
C
Cool Down
Warm up
A
:30 cardio(row, run, bike, jump rope, etc) :30 cat cow :30 jumping jacks
25:00 AMRAP
B
Amrap 25:00 3 rounds 30-20-10 Single Leg V ups Bent over DB row Into 3 rounds 30-20-10 Weighted Sit ups DB floor press Into 3 rounds 30-20-10 Russian Twists Hang DB clean and jerk If you have any remaining time Score is total reps completed, Every 100m of running completed=10 points Total reps before run= 540
C
Cool Down
A
Warm Up
3 rounds for time, 25:00 cap
B
3 Rounds for time: 20 shuttle runs (25ft down/25ft back) 20 Single DB burpee Deadlift 20 Single Dumbbell thrusters *25 min cap Score is total time, for every rep not completed in 25 minutes, add 1 second to your score
C
Cool Down
A
Warm Up
14 Minute AMRAP
B
14 Minute Amrap 14 Hang Power Cleans (Dumbbell) 14 Lunges (dumbbell at chest) 70 Hops over dumbbells 400m Run Score is total number of reps 1 round = 138 reps 10 reps per 100m run
C
Cool Down
A
Warm Up
Circuit
B
25:00 Amrap Run 800m forward Run 200m backwards Walk 1:00 *walk is the rest between sets. Score is total Meters covered
C
Cool Down
Good Dudes Put Out
The entire staff at GDPO will be here to help you along the way.
When you join a team you’re getting more than programming, you’re joining an online community.
Firehouse Daily
Firehouse Daily
Firehouse Daily
