Power and Endurance Training for Fire Professionals

Lars Bredahl


Victoria, Canada

Law Enforcement and Firefighters, CrossFit

These workouts are designed by full-time firefighter and coach Lars BredahlLars has been involved in various aspects of firefighting, including working on the Firefighter Combat Challenge Team and working as a trainer for his co-workers. Lars brings his years of experience and expertise together to create this workout program.


For the complete explanation of the program, read the Firefighter Workouts FAQ.

Welcome to the Firefighter Training Program! 

Make sure you have read through to the bottom before commencing training.


Who is this program for?

  • Firefighters seeking a higher level of fitness

  • Men and women who want to become firefighters

  • Firefighters interested in competing in firefighter challenges

  • Anybody who wants to train like a firefighter


Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.


What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.


What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.


Week 1

Day 1


A1. Front squats x 7-9 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 8-10, rest 20 sec
B2. GH raises x 6-8 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 4

Notes: Prowler push should be at 100%


Day 2


A. Ring dips x 7-9 reps, rest 2 min x 3
B1. Hang power clean x 5-6 reps, rest 0 sec
B2. Box jumps TnG x 6, rest 2 min x 3
C1. 15 RKC style KB swings, rest 0 sec
C2. 6 Burpees AFAP, rest 90 sec x 3

Notes: Weights should be challenging for rep range, adjust! 




Day 3


A. Thrusters x 8-10, rest 2 min x 3
B. 8-10 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 5
30 sec row @ 80-90%
30 sec rest x 10


Notes: Looking for consistent row paces per set


Day 4


A. Deadlift x 7-9 reps, rest 2 min x 3
B. TGU x 10/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 7-9 reps, rest 2 min x 3
D. "Battle ropes" x 20 sec, rest 40 x 3


Notes: TGU done with a KB


Day 5

Saturday or Sunday

20 min - elliptical or AD @ 60%


Note: recovery work pace


Click on the number below that corresponds to the week of training you're in.


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