Sabella Fitness WODs
Sabella Fitness
I built Sabella Fitness WODs for people training for demanding jobs, and for anyone who just wants to get in better shape without overthinking it.
These workouts are simple, structured, and built around real conditioning. You’ll see things like circuits for time, EMOMs, longer aerobic days, and workouts where you earn a score at the end with a run or max effort piece. Some days are steady and paced, others are harder pushes. Everything has a purpose.
Nothing runs longer than 45 minutes. You can use this as your full program or add it in as conditioning alongside your strength work.
Most workouts use minimal equipment and everything is scalable, so you can train anywhere and adjust it to your level.
If you’re getting ready for something like the fire academy, or just want to improve your fitness and work capacity, this will get you there. Show up, follow the plan, and get to work.
Circuit
A
3 Rounds For Time: - 21 Deadlifts - 21 Push Ups - 21 Air Squats - 21 Burpees Time Cap: 18 minutes
Circuit
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For Time: - 100 Walking Lunges - 50 Up-Downs Then: Max Distance Run in remaining time Score = total distance completed on the run Time Cap: 24 minutes
Circuit
A
Part 1: Complete 100 Pull Ups For Time Every 2 minutes: Perform 10 Push Ups *Start with pull ups immediately* Time Cap: 15 minutes --- Rest 3 minutes --- Part 2: EMOM x 10 minutes: Min 1: 20 Alternating DB Snatches Min 2: 20 Straight Leg Sit Ups DB: 50 lb (men) / 35 lb (women)
Circuit
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30 Minutes Continuous Effort Option 1: Run Option 2: Stairs / Stair Climber RPE: 6-7 / 10
Circuit
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40 Minute Clock 0:00–5:00 Every :30 x 10 rounds: - 8 Kettlebell Swings --- 5:00–8:00 Rest --- 8:00–20:00 Go Every 2 Minutes x 6 Rounds: - 15–20 Overhead Press Choose ONE: - DB Overhead Press - Plate Overhead Press - Sandbag to Overhead - Barbell Overhead Press --- 20:00–25:00 Rest --- 25:00–35:00 Alt EMOM x 10 minutes: Min 1: 20 Alt Pike Toe Touch (10/side) Min 2: :45 sec Plank
Circuit
A
40 Minute EMOM Minutes 1–4 repeat for 10 cycles: Min 1: - 12/9 Cal Assault Bike (or 12–15 Box Jump Overs) Min 2: - 200 yd Shuttle Run (10 yd down + back x 10) Min 3–4: - 2 Rounds of “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats Use remaining time in Min 4 to rest *If any minute exceeds :50 → stop and move to next minute* SCALING Adjust reps, distance, or movement difficulty as needed Goal: Complete each minute in under :50 seconds
Steven Sabella
Firefighter/EMT B.S. Exercise Science Certified Strength & Conditioning Specialist CF-L1 Lifestyle Coach
Whether it’s the fire academy or just life, this prepares you for it.
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Sabella Fitness WODs
Sabella Fitness WODs
Sabella Fitness WODs
