The Watch Strength
At The Watch Strength, we stand united to forge the strongest, most resilient first responders and tactical athletes — physically, mentally, and as a brotherhood and sisterhood. Our mission is to deliver elite-level strength, endurance, and readiness training designed specifically for those who serve on the front lines: firefighters, EMS, law enforcement, and tactical operators.
We honor the weight of the watch — the responsibility to protect, respond, and overcome — by building bodies and minds that can carry the heaviest loads under the harshest conditions. Through disciplined training, community support, and relentless pursuit of excellence, we prepare every athlete not just to survive the demands of duty, but to thrive in them.
We are The Watch: strong together, always ready, never falling back
A1
Banded Good Morning
3 x 25
A2
Empty Barbell Front Squat
3 x 12
A3
Pallof Press
3 x 20
B
Trap Bar RDL
8, 8, 10, 10
C1
Front Squat Box Squat
4 x 6
C2
Split Squat
4 x 12
C3
Heel Elevated Goblet Squat
4 x 25
D
Single Leg Plank
4 x 0:30
A1
Banded Arrows
3 x 30
A2
Wenning Tricep Extension
3 x 25
A3
Lat Pulldown
3 x 20
B
Neutral Grip Pull Up
3 x 3
C1
Close Grip Bench Press
4 x 6
C2
DB Rollbacks
4 x 12
C3
Banded Tricep Pushdown
4 x 25
D
Cable Face Pull
3 x 20
A1
Bike Erg
1 x 15:00
A2
Backward Sled Drag
1 x 0:10
B
Hollow Rock
1 x 2:00
A1
Bulgarian Split Squat
3 x 20
A2
Russian KB Swing
3 x 15
A3
Empty Barbell Squat
3 x 15
B
Box Squat
5 x 5 @ 60 %
C1
Glute-Ham Raise
4 x 6
C2
Landmine RDL
4 x 12
C3
Banded Hamstring Curls
4 x 25
D
Suitcase March
4 x 0:30
A1
Empty Barbell Row
3 x 15
A2
Straight Arm Pulldown
3 x 15
A3
Banded Front Raise Pull Apart
3 x 15
B
Landmine Rotation to Press
3 x 6
C1
Feet Elevated Angles Pull-ups
4 x 6
C2
Chest-Supported DB Row
4 x 12
C3
Incline Rear Delt
4 x 25
D
Turkish Get Up
5 x 2
Connor is a husband and proud father of five, a former collegiate swimmer and gym owner. He has trained hundreds of individuals of all ages. His goal is to help provide guidance both in the weight room & in life. He's coached 300+ athletes and also works for Sorinex Exercise Equipment, the world's 1# supplier of strength training equipment for professional sports & the military.
When you join a team you’re getting more than programming, you’re joining an online community.