Fit By Fire Workout Crew

Fit By Fire

First Responders

Coaches

TJ Johnston and Amber Bowman

5.00 (10 ratings)

You look good, move well and perform at your best when you train on the crew! The crew workouts will be constantly varied and focused on keeping you ready for the fireground & life. Workouts include a balance of functional strength, practical bodybuilding, mobility and first responders specific conditioning. Let FIT BY FIRE guide you through a healthy career into a retirement without limitations!

$28 / mo

Start My 7-Day Free Trial

Functional Fitness for First Responders

Our mission is to create the ultimate platform where Firefighters and other First Responders can get the information, tools and training needed to take their fitness to the next level. We are not a general fitness program for the average gym-goer. Our programs are designed with the health and fitness required to thrive in the conditions that First Responders face both physical and mentally.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Bands (looped and handled) // Chin-Up Bar // Box (for step-ups and jumps) // Bench (substitutes are given) // Barbell & Plates (substitutes are given) // Slamball and/or Medicine Balls

Recommended

Rower or Skiierg // Airdyne, Assault Bike or equivalent // Treadmill or Outdoor running area // Functional Cable Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Spring Shred: Prep & Assessment Week – Day 1

WARM-UP

2 Rounds: Banded Lateral Walk – 10/side Sumo Squat to Forward Fold Stretch – 5 reps total Glute Bridge March – 10/side Bear Position Bird Dogs 5/side

Squat Jumps

3 x 5

Banded Goodmornings

3 x 10

Barbell Back Squat

5, 3, 3, 5 @ 50, 60, 70, 75 %

Banded Rear Delt Stretch

4 x 1:30

DB RDL

Ab Wheel

Suitcase Side Carry Step-Ups DB

Side Plank Reach Throughs

Optional Finisher

2-3 rounds of: Sled Push or Walking Lunges 20m (10m forward + 10m back) Bear Crawl 20m (10m forward + 10m back) 20 Russian KB Swings Rest: 60–90 sec between rounds Put the weight you did for the sled push & swings in the comments.

Monday

Spring Shred: Prep & Assessment Week – Day 2

Warm-Up

2 Rounds: Alternating Scorpion 5/side Scap Push-Ups – 10 Shoulder CARs – 5/side

Elevated/ Assisted Plyo Push-Up

Banded Face Pulls

Barbell Bench Press

5, 3, 3, 5 @ 50, 60, 70, 75 %

1-Arm DB Row

Dynamic Pidgeon on Bench or Box

3 x 20

Weighted Chin Ups

3 x 6

Tall Kneeling Landmine Press

Core & Carry Finisher

2–3 Rounds of: DB or KB Front Rack Carry – 20m (or 20 slow alternating marches in place) Cable/Band Rotational Chop – 10/side Low Plank Reach – 5/side Rest: 45–60 sec between rounds Write your weights and substitutes in the comments.

Tuesday

Spring Shred: Prep & Assessment Week – Day 3

Rowing

Laying Hamstring Stretch

2 x 2:00

Half Saddle

2 x 2:00

Twisted Lizard

2 x 2:00

Wednesday

Spring Shred: Prep & Assessment Week – Day 4

WARM-UP

2 Rounds: Banded Glute Bridges – 10 Alternating Lunges with Reach – 5/side Spiderman Lunge + Overhead Reach – 5/side Snowangels - 10

Hex Bar Deadlifts

5, 3, 3, 5 @ 50, 60, 70, 75 %

Incline Bench Press Wide Elbow

4 x 10

Sumo Squat Stretch

3 x 1:00

FFE Reverse Lunge

3 x 16

Side Plank Row

3 x 12

Optional Finisher

6-Minute AMRAP: 8 Burpee Box Step-Overs* 10 KB Thrusters 12 KB SDHP Use the same KB for thrusters and sumo deadlift high pulls. *step or jump over the box or bench (16-20 inches is lots)

Thursday

Spring Shred: Prep & Assessment Week – Day 5

Warm-Up

2 Rounds (No Rest Between): Dead Bug or Marching Plank – 20 (10/side) (focus on breathing) Banded Pull-Aparts – 15 Banded Shoulder Rotations – 10 Inchworm to Push-Up – 5

DB Curl to Arnold Press

2 x 12

Suspension Inverted Row

2 x 12

Fragon Stretch

DB Lateral Raise

2 x 12

Banded Tricep Push-Downs

2 x 20

Lying Figure Four Stretch

2 x 1:30

Anaerobic Intro Intervals (Zone 4 Conditioning)

5–6 Rounds of: 30 sec moderate-to-hard effort (Zone 4 feel) 90 sec recovery (Zone 2 effort) Modality: Echo or Assault Bike or Run 🎯 RPE Target: 7.5–8/10 🧠 Goal: Learn pacing, feel power output, don’t go full redline Score is total meters including your rest. “These aren’t sprints—think controlled surge. Enough to get you breathing heavy and feel the burn, but you should recover by the end of 90 seconds.”

Friday

Spring Shred: Prep & Assessment Week – Optional Day 6

WARM-UP

2 Rounds: 10 High Knees 10 Butt Kicks 10 Straight Leg Kicks 10 Heel to Butt with Lean 20 Light Banded Face Pulls

Stair Climb on Stairmaster

3 x 1:00

Standing Sled Hand Over Hand Rope Pulls

3 x 20

Double Dumbbell Farmers Carry

Couch Stretch

2 x 2:00

Banded Rear Delt Stretch

2 x 2:00

Saturday

Active Recovery Day

Lat Foam Roll

2 x 90

Quad Foam Roll

2 x 1:00

Saddle Archer Stretch

2 x 2:00

Twisted Lizard

2 x 2:00

Leg Elevated Hamstring Recovery Stretch

2 x 2:00

Coaches

More from Fit By Fire

TJ Johnston

The definition of busy, T.J. is a full-time firefighter, father of four, and has owned a successful strength & conditioning center for over 10 years. Over his coaching career, T.J. has trained hundreds of clients at all levels. Delivering programs and advice to Police, Military, EMS, Firefighters, Professional athletes, and moms/dads.

Amber Bowman

A Division One Captain for the Ohio State Buckeyes Women’s Hockey and a Firefighter Combat Challenge 25x World Champion. Amber is an athletic powerhouse! She has also recently chosen as 'Trainer of the Year' for the Dr.OZ show! Amber’s dream is to empower others to take control of their lives, to believe in themselves, and go after their dreams!

The Proof

Karen Parker

Mom of 4 training to be a Firefighter.

Verified Athlete

"So many people have commented on how much my body has changed since starting the program. I cant stop! I'm hooked on training this way."

Megan Sutherland

Personal Trainer & Volunteer Firefighter

Verified Athlete

"I always look forward to the next week of workouts. I give the Fit By Fire Crew a 5 Star Rating!"

Rod Beckett

Fire Captain with 32 Years of Service.

Verified Athlete

"The workouts are perfect for overall fitness., increasing your the amount of work you can do at calls while keeping you injury free. The app is easy to use and the videos are a great reminder of how to do everything properly. Im really enjoying the workouts!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Fit By Fire Workout Crew