GDPO Ultimate
Good Dudes Put Out
First RespondersWe Build Firefighters
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 while improving every week.
We intelligently combine strength improvements with advanced cardiovascular training.
Big compound movements and isolated accessories develop durable and strong firefighters capable of moving mass under the worst conditions.
Intentional conditioning progressions allows you to go further and endure more than everyone else.
Be the first one in and last one out.
A
Back Squat
2 x 12
B
Front Squat
2 x 12
C
Hang Clean
3 x 6
D
Incline Bench Press
3 x 12
E
DB Bench Press
3 x 20
F1
Tricep Pushdown
3 x 20
F2
Overhead Triceps Extension
3 x 20
Circuit
G
Core Finisher 5 Rounds :20 on/ :10 off Sit ups Right Side Plank Left Side Plank 1 round=Sit ups and side planks, no additional rest between rounds 7:30 total
A
Push-Up
A
Run
5 x 800
Circuit
A
For time 15 minute AMRAP 2,4,6,8,10... Box Jumps Db Lunges Dips Burpees increase reps by 2 every round for 15 minutes
A
Pull-Up
A
Deadlift
3 x 12
B
Hip Thrust
3 x 12
C
Hang Snatch
3 x 6
D1
Horizontal Row
3 x 20
D2
Pull-Up
3 x 20
E1
Upright Row
3 x 20
E2
DB Bicep Curls
3 x 20
Circuit
A
For Time 60 Push ups 50 Sit ups 40 Calorie row 30 Calorie Bike 200m run 10 Man Makers (50#) Choose appropriate weights for yourself, prescribed weights if you want to input on the leaderboard
A
Push Press
2 x 6
B
Push Jerk
2 x 6
C
Shoulder Press
3 x 12
D
Bench Press
3 x 12
E
Horizontal Row
3 x 20
F
Incline DB Bench Press
3 x 20
G
Lat Pulldown
3 x 20
Circuit
H
Core Finisher 3 rounds: 1 Minute Front Plank :30 Side Plank ES rest as needed
A
Plank
Circuit
A
2:00 Max Burpees 1 Burpee= Start Standing, go to ground with chest on floor, stand up and jump with hands touching overhead
A
Trap Bar Deadlift
3 x 12
B
Bulgarian Split Squat
3 x 12
C
Goblet Side Squats
3 x 12
D1
Skull Crushers
3 x 20
D2
EZ Bar Curl
3 x 20
Circuit
E
Core finisher: 3 rounds :40 on/ :20 off Russian Twists V ups 1 minute rest between sets
Circuit
A
15 minute AMRAP 10 Devil's Press 200m run 20 Db Thrusters 200m run 30 Sit ups 200m run
Circuit
A
32 minute EMOM 1: 14 Cal row 2: 10 Box Jumps 3: 14 Cal Assault Bike 4: :45 Front Plank You have 1 minute to complete the prescribed amount of reps for that exercise. At the end of each minute, you move to the following exercise. You will continue to rotate through the movements until you have completed the total time prescribed.
Gear Workout
A
Full Gear on Air 100 Air Squats 80 Jumping Jacks 60 Up Downs 40 Mountain Climber 20 Step Ups then Run 1 mile without gear Score is total time to complete the workout and run. If you run out of air, time does not count.
When you join a team you’re getting more than programming, you’re joining an online community.
GDPO Ultimate
GDPO Ultimate
GDPO Ultimate
