FDX
FDX by Firefighter Furnace
First Responders, Strength & Conditioning, Functional Fitness, TacticalOUR PROVEN HYBRID APPROACH
Our job isn’t just physically demanding—it’s life or death. Average isn’t an option. You owe it to yourself, your crew, and your community to be ready. FDX pushes you beyond “good enough,” keeping you accountable and on track.
Most fitness programs aren’t built for firefighting. FDX is different. Created by firefighters who know the challenges firsthand, it’s a complete training system tailored to our unique lifestyle—juggling calls, long shifts, and limited equipment. We know what you need because we’ve been there:
True Functional Strength for making entry and hauling awkward equipment. Endurance That Won’t Quit for throwing ladders, performing searches, and not gassing out. Metabolic Conditioning for the stamina and grit to power through worst-case scenarios. Pain-Free Mobility for flexibility and control to stay agile and reduce injury.
FDX is more than a daily workout—it’s built for the realities of the job, by those who live it.
Join Over 19,000 with FDX —a firefighter fitness community built for the 1% - and those who want to be
Warm-Up
A
2:00 Light Cardio (Bike, Jog, Row, etc.) Directly into... 2 Sets of: 10 Hip circles (each leg) 10 Inchworms 5 Runners Lunge w/ twist (each leg) Directly into... 2-3 warm up sets of Barbell Back Squat, building in weight to your first working set weight for part B.
B1
BACK SQUAT
4 x 6
B2
DB Shoulder Press
4 x 6
C1
Weighted Chin Ups
3 x 6
C2
Barbell Shrug
3 x 10
D1
DB Reverse Lunge
3 x 5
D2
DB RDL
3 x 10
Accessory: Arms & Core
E
Coaching Tip: Perform all E1, E2, & E3 in a row, with minimal rest. Rest 1-2 minutes after each round. 2 Rounds of: E1) BB Bicep Curls x12 Reps E2) Single-DB Overhead Tricep Extension x12 Reps E3) Plank x :45 - :60 seconds Focus: Smooth controlled reps. Pick a weight that allows to to be 2-3 reps shy of failure. **Score: Completion
Cool-Down
F
F1) Pec Stretch 1:00 each arm F2) Couch Stretch x1:00 each leg F3) Hamstring Stretch x1:00 each leg **Score: Completion
Warm-Up
A
2:00 Light Cardio (Bike, Jog, Row, etc.) Directly into… 2 Sets of: 10 Runners Lunge (5 reps each leg) 10 Hamstring Kicks (5 reps each leg) 20 Jumping Jacks
Work Capacity + HIFT
B
30 Minutes of Max distance Row/Bike/Ski/Run (Pick one) Every 5 minutes (E5MOM) stop and do: 1 Round of: 50 Double Unders or 75 Single Unders (Jump Rope) 10 Toes to Bar 5 Box Jumps (24/20") *Do 1 Round at the 5, 10, 15, 20, & 25 minute mark* Coaching Tip: Work HARD during the circuit built into the conditioning. Use the 1st minute on your cardio to catch your breath and then get back into your pace. **Scale: Jump Rope is 50 Double Hip Taps (Jump tapping hips twice on every jump) **Scale: Toes to Bar is Hanging Knee Raises or Supine Knees to Elbow ***Score: Distance Completed
Finisher
C
Break up the reps however you want. Perform for quality C1) Push-Ups x 50 C2) Ab-Mat Sit-Ups x 50 C3) Russian Twists x50 (R+L = 1 Rep) **Score: Completion
Cool-Down
D
D1) Childs Pose Stretch 2:00 D2) Quad Stretch x1:00 each leg D3) Calf Stretch x1:00 each leg **Score: Completion
Warm-Up
A
2:00 Light Cardio (Bike, Jog, Row, etc.) Directly into... 2 Sets of: 10 Inchworms + Push-Up 10 Arm Circles each direction (Forward and Backwards) 15 Bent Over Rear Delts w/ Light Weight Directly into... 2-3 warm up sets of BB Deadlift and BB Bench Press, building in weight to your first working set weight for part B.
B1
DEADLIFT
4 x 6
B2
BENCH PRESS
4 x 6
C1
Alt. DB Shoulder Press
3 x 12
C2
Bent Over DB Row
3 x 10
D1
Good Morning
3 x 10
D2
Bent Over Rear Delt Fly
3 x 10 @ 8
Accessory: Arms & Core
E
Coaching Tip: Perform all E1, E2, & E3 in a row, with minimal rest. Rest 1-2 minutes after each round. 2 Rounds of: E1) DB Hammer Curls x12 Reps E2) Tricep Cable Pulldowns x12 Reps E3) Side Plank x :25 - :30 sec each side Focus: Smooth controlled reps. Pick a weight that allows to to be 2-3 reps shy of failure. *Scale: Any bicep or tricep exercise **Score: Completion
Cool-Down
F
F1) Shoulder Stretch 1:00 each arm F2) Glute Stretch x1:00 each leg F3) Foam Roll ITs x 1:00 **Score: Completion
Warm-Up
A
2:00 Light Cardio (Bike, Jog, Row, etc.) directly into… 2 Sets of: 20 Runners Lunge w/ knee circles each leg (10 clockwise, 10 counterclockwise) 10 Can-Openers 10 Hip Circles (each leg)
Extended Warm-Up
B
Coaching Tip: Be sure to practice each movement with light weight and then your MetCon weight, before starting the workout. 1 Round with Light Weight and 1 Rounds with MetCon weight of: 4 DB Push Press 6 DB Step-Ups (24/20") 10m Victim/Dummy Drag Rest 1:00-2:00 between sets
MetCon
C
"Scorch" - Total Time (24 mins) 3 Rounds of: 6 Min AMRAP 8 DB Push Press (50/35lbs) 12 DB Step-Ups (24/20”) (50/35 lbs) 50m Victim/Dummy Drag (Heavy) Rest 2:00 min between AMRAP *Scale: for DB step-ups are lunges. *Scale: for Victim/Dummy Drag is DB Farmers Carry *Scale: for weight is 35/25 **Score: Total rounds + reps 1 DB Push Press = 1 rep; 1 step-up = 1 rep; 25m = 1 rep
Cool-Down
D
D1) Childs Pose Stretch 2:00 D2) Couch Stretch x1:00 each leg D3) Calf Stretch x1:00 each leg *Score: Completion
Warm-Up
A
4 Rounds of: Bike, Row, Ski, Run :40sec work @RPE 2-3 :20sec Rest Directly into… 10 Air Squats 10 Deadbugs 10 Inchworms 10 Glute Bridges
The Circus
B
35:00 minutes of: Minute 1: 200m Run Minute 2: 50m Sled Push (Heavy) Minute 3: Max Cal Row/Bike/Ski Minute 4: Max Distance Sand Bag Carry (Bear hug) (25m intervals)(100/75lbs) Minute 5: Rest Work for :50 sec out of the minute, then rotate stations. *Scale: Bear Crawl for the sled push. Lighter Weight for Sandbag or do DB Farmers Carry for the carry(50/35) **Score: Total Cal on Row/Bike/Ski Completed. Coaching Tip: Each station is designed to get max reps. Try to match intensity each round. You will do each station 7 times.
Cool-Down
C
3:00 min slow walk bringing the HR down. Directly into… C1) Lunge Stretch x1:00 each leg C2) Pigeon Stretch x1:00 each leg C3) Quad Stretch x1:00 each leg
Donny Pearson
Donny Pearson, CEO of Firefighter Furnace LLC, uses his firefighting experience to boost firefighter fitness and health. Since 2014, his programs and advocacy have enhanced the performance and safety of thousands, backed by his pursuit of a Master’s in Tactical Athletic Performance.
Dr. AJ Mack
Dr. Anthony "AJ" Mack, a Professor of Kinesiology at CSU with a Ph.D. in Health & Sport Science, specializes in tactical performance. His career started in 2008, and he has extensive experience as a collegiate strength coach for sports like football and track.
We know you’ll love the FDX Daily Firefighter Workout Program, but if it’s not the right fit, cancel anytime—no questions. Our mission? To help you succeed, be a positive role model, and stay reliable when it matters—whether that’s with us or not.
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Mike S.
Firefighter
Verified Athlete"These folks really have something here. I’ve been into CrossFit-style workouts for ages but was totally fed up with the constant injuries. They stripped it down to only the essentials, focusing on what actually boosts our performance. My knees, back, and shoulders haven’t felt this good in years."
Britney B.
Probie
Verified Athlete"I just wanted to say thank you! I’ve been on your program for a few months now and have never felt better. Crushed the CPAT by 2 minutes and now, just started at Montreal’s Firehouse 15 as a full-time firefighter. Couldn’t have done it without your help—thank you from the bottom of my heart."
Cody B.
Firefighter/EMT
Verified Athlete"I am loving the blend of bodybuilding with the cardio I know I need but usually dread. Having a leaderboard really helps with motivation and pushes me to go further than I ever thought possible. If you’re feeling stuck or just tired of the same old routine, give FDX a shot."
Adam C.
Firefighter
Verified Athlete"I’ve dropped 40lbs since joining in January and feel way better throughout the day. I’ve also motivated a few others at the department to join me, and the Saturday workouts really seem to bring the guys together. It’s way more than just a workout of the day, it’s a structured plan for success."
When you join a team you’re getting more than programming, you’re joining an online community.
FDX
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