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
Bench Press
3 x 12
B
Hang Power Clean
3 x 6
C1
Single Arm Db Row
4 x 12
C2
Barbell Upright Row
4 x 12
C3
Weighted Pull Ups
4 x 6
D1
DB Bicep Curls
3 x 10
D2
Tricep Pushdown
3 x 10
A
EMOM
A
Deadlift
3 x 12
B
Push Press
3 x 12
C1
DB Lateral Raise
4 x 12
C2
Bent Over Rear Delt Fly
4 x 12
D1
TRX Hamstring Curls
3 x 8
D2
GHD Sit-Up
3 x 8
A
Front Squat
3 x 12
B
Incline Bench Press
3 x 12
C
Bent Over Row
3 x 12
D1
DB Bench Press
3 x 12
D2
Dip
3 x 12
D3
KB Russian Twist
3 x 12
A
Run
A
Back Squat
4 x 10
B1
DB Lunge
4 x 10
B2
Box Jump
4 x 6
C1
Seated DB Shoulder Press
4 x 10
C2
DB Lateral Raise
4 x 10
C3
Band Pull-Apart
4 x 10
D1
Plank
3 x 0:30
D2
V-Ups
3 x 10
A
Assault Bike
When you join a team you’re getting more than programming, you’re joining an online community.
GDPO Ultimate
GDPO Ultimate
GDPO Ultimate
