FXT - Strength & Conditioning
FirefightnTough
First Responders, Functional Training, Strength & Conditioning, Mobility, Endurance, BodybuildingFXT is a firefighter strength and conditioning program built for those who live and die by readiness. This isn’t a fitness trend. This is a system forged in the firehouse, tested under real-world stress, and designed to prepare you for the hardest job on earth.
FXT is for active firefighters, recruits, and candidates who refuse to be average. It’s for those who want to dominate, crush fireground performance, and lead from the front.
Every session trains the way the job demands. Heavy carries. Loaded stair climbs. Brutal circuits under fatigue. Strength that transfers to the fireground. Conditioning that holds up in gear. Workouts designed to make you tougher, harder, and more capable where it matters.
This is not for tourists. Not for keyboard warriors. FXT is built for those who do the work and step up when others fall back.
If you’re serious about being the strongest link on your crew, you’re in the right place.
Warm-Up
A
10 Air Squats (band around knees) 10 Glute Bridges 10 Walking Lunges w/ bodyweight 30-sec High Knees 5 Inchworms
B
Back Squat
4 x 8
C
DB Romanian Deadlift
3 x 12
D
DB Step Up
3 x 10
E
Sled Push
3 x 20
Assault Bike Intervals
F
5 Rounds: 0:30 all-out 1:30 recovery pace
Cool-Down
G
Walking lunge stretch (1 min each leg) Seated forward fold (2 min) Foam roll quads, hamstrings (2-3 min)
Warm-Up
A
10 Banded Shoulder Dislocates 10 Push-Ups 5 Pull-Ups 10 Band Pull-Aparts 10 Arm Circles (each direction)
B
Bench Press
4 x 8
C
Weighted Pull Ups
3 x 10
D
1-Arm DB Row
3 x 12
E
Overhead Press
3 x 10
Accessory Superset
F
(3 Rounds) EZ Bar Curl (or DB Curl) – 10 reps Overhead DB Tricep Extension (1 or 2 DBs) – 12 reps Rest 30s between exercises
Cool-Down
G
Band shoulder stretches (1 min each side) Lat stretch on pull-up bar (30 sec x2) Forearm roll or stretch
Mobility Flow
A
Deep Squat Hold w/ Band – 2 min Couch Stretch – 1.5 min/side Cat-Cow + Thoracic Rotations – 2 min Jefferson Curl (light DB or bodyweight) – 3x10 Band-Assisted Lat Stretch – 2x30 sec Wall Slides – 3x10 Hanging from Pull-Up Bar – 3x30 sec Optional: 10-15 min Zone 2 Recovery Row
Warm-Up
A
10 Banded Good Mornings 8 Box Jumps 10 Reverse Lunges 20 Jumping Jacks Hip Mobility Flow (90/90 or Spiderman Stretch)
B
Front Squat
4 x 8
C
Deadlift
3 x 8
D
Barbell Step-Back Lunges
3 x 12
E
Sled Drag
3 x 20
Row Sprint Intervals
F
6 Rounds: 200m Sprint Rest 1:1
Cool-Down
G
Pigeon Stretch (1 min/side) Supine Hamstring Stretch (banded, 1 min/side) Slow Row Cool Down – 3 min @ 40%
Warm-Up
A
Banded Y-T-I Raises – 2x10 10 Push-Ups 10 Inverted Rows 5 Strict Pull-Ups Arm Swings & Circles
B
Barbell Incline Bench Press
4 x 8
C
Chin-Up
3 x 10
D
Seated Arnold DB Press
3 x 12
E
Bent Over Row
3 x 8
Accessory Superset
F
(3 Rounds) DB Lateral Raise – 12 reps DB Shrugs – 15 reps
Cool-Down
G
Banded pec/shoulder stretches Trapezius soft tissue work (ball or foam roller) Passive hang – 3x30 sec
Options
A
Option 1: Hike with weighted vest Option 2: Easy jog Option 3: Long walk (add MB carries intermittently) Option 4: Light sled push/walk Coach’s Tip: Keep HR in the zone where you can breathe through your nose and hold a conversation.
The FXT Coaching Team
A crew of veteran firefighters who live the job and train for it. We’ve built FXT from real-world fireground experience to get you stronger, faster, and more durable where it counts. No fluff. No guesswork. Just proven training from those who do the work.
FXT builds the strength, endurance, and toughness you need to lead and perform under pressure. No gimmicks. Just real, battle-tested training designed by firefighters who know the job. Start your free trial now and own every shift.
Start My 7-Day Free Trial
Jake M.
Fire Academy Graduate
Verified Athlete"FXT pushed me harder than anything I’ve done before. I passed my CPAT with ease and felt completely prepared for the academy. This program made me stronger, mentally and physically."
Chris D.
Career Firefighter
Verified Athlete"I’ve been on the job 12 years and FXT is the only program that actually carries over to the fireground. My endurance is up, my back feels better, and I’m performing better on every call."
Lauren S.
Volunteer Firefighter
Verified Athlete"FXT gave me the structure and challenge I needed. I feel more confident in gear, more capable on scene, and way more resilient under stress. I recommend it to every firefighter I meet."
When you join a team you’re getting more than programming, you’re joining an online community.
FXT - Strength & Conditioning
FXT - Strength & Conditioning
FXT - Strength & Conditioning
