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FXT

FirefightnTough

First Responders, Functional Training, Strength & Conditioning, Mobility, Endurance, Bodybuilding
Coach
The FXT Coaching Team

FXT 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.

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Fireground-Ready Strength
Build the kind of strength that shows up when it counts. FXT trains you to lift, carry, drag, and move like your life and someone else’s depends on it.
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Built for Real-World Demands
This isn’t gym fitness. FXT trains you for the chaos, load, and pressure of real calls. You’ll move better in gear, recover faster, and perform when it matters most.
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Conditioned for the Long Haul
Train your engine. FXT builds the stamina to push through high-stress calls, long shifts, and gear-loaded chaos without burning out.
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Injury-Proof Your Body
Stay in the fight. FXT focuses on joint health, mobility, and movement patterns that help you stay strong, durable, and mission-ready.
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Lead from the Front
FXT builds not just physical ability, but presence. Show up stronger, move with purpose, and lead with the confidence that comes from real preparation.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for firefighter of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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, all through app.
Equipment
Required
Dumbell // Barbell // Pull-Up Bar // Bench // Weight Plates
Recommended
Assault Bike // Row // Sled // Sandbag // Bands // Weighted Vest // Dummy // Medicine Ball // Box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-06-09

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)

Tuesday
2025-06-10

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

Wednesday
2025-06-11

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

Thursday
2025-06-12

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%

Friday
2025-06-13

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

Saturday
2025-06-14

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.

Coach
coach-avatar 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.

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Become the Strongest Firefighter on the Planet

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
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FAQs
Who is FirefightnTough designed for?
FXT is designed for active firefighters, recruits, and candidates seeking to enhance their strength, endurance, and job performance. It’s for those who want real-world, fireground-ready fitness, not generic workouts.
What if I miss a training day?
No worries. You can adjust the schedule to fit your shifts. Consistency matters most, but FXT is designed with flexibility so you can pick up where you left off without losing progress.
What should I expect during a typical training day?
Expect functional strength work, conditioning drills, and mobility focused on firefighter demands. Workouts range average 60 minutes, designed to build strength, endurance, and durability under real stress.
How much support will I get from coaches?
Our coaching team provides guidance, tips, and motivation through the platform and community. While it’s self-paced, you’ll never train alone; support is just a message away.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

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When you join a team you’re getting more than programming, you’re joining an online community.

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