The Hybrid
Fire Athlete
First RespondersThis program offers a wide variety of split days, upper and lower focus days, as well as cardiovascular endurance and a full rest and recovery day. This program is built to help you build muscle and the cardio you need for on and off the job.
A
Back Squat
4 x 5 @ 80 %
B
Bench Press
4 x 5 @ 80 %
C
Box Jump
4 x 10
D
Pull-Up
3 x 8
E
Cable Facepull
3 x 12
F
Hanging Knee Raise
3 x 12
A
Sprint
8 x 30
B
Plank to Push-Up
3 x 12
C
Russian Twist
3 x 20
D
Butterfly Crunch
3 x 10
A
Deadlift
4 x 6 @ 80 %
B
Floor Press
4 x 10 @ 80 %
C
Seated DB Shoulder Press
3 x 10
D
Weighted Lunges
3 x 10
E
Rear Delt Flyes
3 x 10
F
Bench Dips
3 x 12
G
Hanging Knee Raise
3 x 15
A
Walk
1 x 30:00
A
Bench Press
4 x 6 @ 80 %
B
Overhead Press
4 x 8 @ 80 %
C
Barbell Row
3 x 8 @ 80 %
D
Cable Facepull
3 x 12
E
DB Lateral Raise
3 x 12
F
Push-Up
3 x 15
G
Battle Rope Alternating Waves
5 x 20
A
Back Squat
4 x 6 @ 80 %
B
Romanian Deadlift
4 x 10 @ 80 %
C
Goblet Squat
3 x 12
D
Farmers carry
4 x 200
E
DB Lunges
3 x 12
F
Sled Sprints
4 x 200
A
Cardio
1 x 30:00
Joff Fierro
As a professional firefighter and fitness coach, I have been able to help push people in the right direction for their fitness goals. If you are willing to put in the work, you're in the right place.
This program is going to get you in the shape you need for the fire ground. Start The Hybrid today!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
The Hybrid
The Hybrid
The Hybrid
