Rescue Fitness
Rescue Fitness
Tactical / Military, First Responders, Law Enforcement, Combat Sports, General Fitness, Strength & Conditioning, Functional Fitness, Functional TrainingPerformance strength and conditioning built specifically for rescue professionals / those who save lives: Firefighters, EMTs / Paramedics, Air Force Pararescue (PJ), Coast Guard Rescue Swimmers, Search and Rescue Teams, Explosive Ordnance Disposal (EOD), and more. Perform when it matters most: when lives are on the line. Be ready for anything.
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm
B
Back Squat
5 x 4
C
Triple Broad Jump
D1
DB Step Up
12, 10, 8
D2
Seated Band Hamstring Curl
3 x 20
E
Assault Bike
5 x 10
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm Follow this up with some light power clean prep with an empty bar
Circuit
B
15-12-9-6-3 reps for time of: - Hang power cleans (115 lbs) - Box jumps (24 inch box, jump up, step down) - Knees to elbow (hand from a pullup bar and touch your knees to your elbows) You'll do 15 hang power cleans, 15 box jumps, 15 knees to elbows, then 12 of each, 9 of each ... all the way down to 3 of each. Complete as fast as possible, and push the pace.
C1
Hammer Curl
3 x 12
C2
Close-Grip Palms Up Pulldown
3 x 10
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm
Zone 2 Mixed Modal Conditioning
B
45 minutes total: 3 rounds: - 3 minute assault bike - 1 minute DB farmer's carry (either dumbbells or kettlebells) - 1 minute plank 3 rounds: - 3 minute row - 1 minute bear hug sandbag carry (https://www.youtube.com/watch?v=jb9Ge6SP8IA) - 1 minute side plank (30 second side plank per side) 3 rounds: - 3 minute stationary bike - 1 minute reverse bear crawl (https://www.youtube.com/shorts/rjxviXJjU8M) - 1 minute tuck crunch (https://www.youtube.com/watch?v=jXhCVgNYDow)
A
Rest
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm
B1
Hang Power Clean
8 x 2
B2
Banded Bench Press
8 x 2
C
Barbell Kickstand Squat
2 x 10
D
Dip
2 x 10
E1
Stability Ball Hamstring Curl
2 x 20
E2
DB Tricep Extension
2 x 12
E3
Gorilla Row
2 x 15
F
Plank
1 x 3:00
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm 800 meter warmup jog
B
Run
10 x 200
Circuit
C
Do a good 5-10 minute lower body stretch to cool down.
Prep
A
Daily Warmup
Daily warmup: 2-3 minutes on a piece of cardio equipment (assault bike, rower, etc) Then: 25 jumping jacks, 10 big arms circles each direction (both arms), 5 x 1-arm arm circles each direction (each arm), 10 side-to-side arm swings, 10 up and down arm swings, 10 band pull aparts, 10 squats, 10 front/back leg swings per leg, 10 side-to-side leg swings per leg, 10 yard walk knee to chest, 10 yard walk figure-4, 10 yard walking lunge, 10 yard inchworm
B
Seated DB Shoulder Press
12, 10, 8, 6
C
DB Lateral Raise
3 x 12
Shoulder burnout
D
Grab a 25 pound plate, and perform 3 rounds of the following: - 20 ground to overhead (https://www.youtube.com/watch?v=wqDlblZR4Yo) - 10 front raise (https://www.youtube.com/shorts/7kroDlSZ3Lc) - 5 around the world each direction (https://www.youtube.com/shorts/Kxdp8Y14wwY) - 5 "bus driver" each direction (https://www.youtube.com/shorts/SVILEB9P4p0) Rest 1 minute between rounds.
E1
Incline DB Curl
3 x 10
E2
DB Tricep Extension
3 x 10
F1
Zottman Curls
3 x 10
F2
Tricep Pushdown
3 x 10
G
Plate Sit Ups
1 x 50
Rescue Fitness
We are active duty military and first responders ourselves, and this is the exact programming we follow to perform on the job and have sustainable careers. We are our own guinea pigs. If it’s not making us better on scene / on target / on the fireground, helping us recover better and prevent injury, etc, we don’t do it.
Just send proof of service to support@rescuefitness.com, and we'll send you a code for 50% off, just $15 / month!
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Rescue Fitness
Rescue Fitness
Rescue Fitness
