GDPO Ultimate
Good Dudes Put Out
First RespondersTransform Your Firefighting Performance with Elite Fitness Training
Built by firefighters for firefighters, because we understand what is required to be fast, strong, and ready to save a life when the tones drop.
Not only will you become intensely strong, but you’ll last longer on the fireground and improve every week.
We intelligently combine strength progression with advanced cardiovascular training.
Big compound movements and isolated accessories develop durable and strong firefighters capable of moving mass under the worst conditions.
Professional cardiovascular programming allows you to go further and endure more than everyone else.
We Build Elite Firefighters.
A
Strict Chin Up
A
Hang Clean
5 x 2
B
Deadlift
5 x 2
Circuit
C
For time 5 rounds 10 Hang Cleans (95#) 10 Shoulder to Overhead (95#) 10 Burpees over bar
A
Incline Bench Press
4 x 8
B
DB Bench Press
4 x 10
C
DB Arnold Press
4 x 10
D1
Incline Db Fly
4 x 10
D2
Cable Fly
4 x 10
E1
Lateral Shoulder Raise
4 x 10
E2
Tricep Pushdown
4 x 10
E3
Overhead Triceps Extension
4 x 10
A
Run
1 x 5000
Circuit
A
For Time 50 Calorie Row 50 Calorie Assault bike (40 cal echo) 50 Single arm Db Snatches (25 each) (50#) 50 Toes to bar 50 Burpees
A
Barbell Back Squat
5 x 2
B
Bench Press
5 x 2
Circuit
C
5 rounds for time 20 Overhead weighted lunges with 45# plate 20 Ground to Overhead with 45# plate (touch floor with plate, put it overhead with arms locked out) 20 Calorie Assault bike (16 cal echo bike)
A
Shoulder Press
1 x 95
A
Rowing
1 x 5000
A
Seated Cable Row
4 x 10
B
Lat Pulldown
4 x 10
C
Upright Row
4 x 10
D1
DB Pullover
4 x 10
D2
DB Reverse Fly
4 x 10
E1
Preacher Curls
4 x 10
E2
Straight Arm Pulldown
4 x 10
Circuit
A
Partner Workout: *Partition between the two of you however desired, only one person works at a time unless otherwise specified 3 Rounds 20 Man Makers (50#) 40 Db Lunges 400m Farmers carry (50#) 400m run together
Circuit
A
Full Gear on Air 30 Updowns 100m single arm front rack kb carry- Right Arm(53#) 100m Single arm suitcase carry (53#)-Left Arm 20 Updowns 100m Single arm front rack kb carry- Left arm 100m Single arm suitcase carry-right arm 10 Updowns then doff gear and run 800m Score is total time
Good Dudes Put Out
At Good Dudes Put Out (GDPO), we’re more than just fitness experts—we’re active firefighters. Our diverse team ranges from strength coaches and CrossFit competitors, to marathon runners, all united by a passion for firefighting and fitness. Combined experience of over 30 years of coaching.
When you join a team you’re getting more than programming, you’re joining an online community.
GDPO Ultimate
GDPO Ultimate
GDPO Ultimate
