Train as a Crew: 12 Weeks of First Responder Workouts

Lars Bredahl


Victoria, Canada

Law Enforcement and Firefighters, CrossFit

There’s no denying that emergency service workers need to maintain a high level of fitness for the job. The physical demands they may encounter at a moment’s notice can be extreme, so what better way to improve that fitness than to train as a crew? Training with your first responder crew or partner not only improves your fitness, it helps to build camaraderie, and pushes people further than if they were training alone.


This 12-week program is designed for groups of 2 or 3 people, with sufficient rest times to allow for changing weights, adequate rest intervals, and to allow for spotting when necessary.



Some assumptions have been made:


  • You already have an average to above-average level of fitness
  • You have certain equipment available to you, i.e. barbells, cardio equipment, kettlebells, pull up bar, med balls, hoses, etc.
  • You have an hour or so per shift to train (providing you’re not toned out)
  • You have a good understanding of most movements and the level of intensity that you can perform while on duty


The program is geared around movements, lifts, and conditioning that are applicable to firefighters, police officers, and even paramedics. There is a blend of weightlifting, aerobic conditioning, agility, and endurance throughout this program. Alternative exercises and movements may be required at times, and are encouraged if needed. For example, if you have any physical limitations or don’t have certain pieces of equipment, you should look for things that are similar in nature. This program is not written in stone!


The most important part is to make the time to train. Build up gradually and safely in order to see the best results in a positive environment. Don’t try to keep up to your partner if they are stronger or fitter than yourself; that will come in time. Push each other, build up confidence in one another, and enjoy your progress toward better health and wellness.


This program can be repeated again and again if desired, but you should still push for improvements each time through. Finally, don’t skip over the deload weeks, as they serve to give your mind and body a break, in order to start fresh and push hard again in the upcoming cycle.



Week 1 - Monday

A. Back squats x 6 reps @ 70% of 1RM, go every 2 min x 5 sets
B. Bent over rows x 10-12 reps @ 31X1, go every 90 sec x 5 sets
"I go, you go"
10 Lunges/leg
10 Pull ups
20 Battle ropes/arm
*4 rds each



  • take 3-4 sets to get to your starting weight for squats
  • control weight on essentric portion of bent over rows
  • partner 1 goes through all the movements, then partner 2 begins as soon as partner 1 completes the battle ropes


Week 1 - Tuesday

Go every 3 min x 5 sets:
5 Power cleans
Seated L- presses x 6-10 reps
Dummy drag x 50'
20 sets of:
30 sec row, 30 sec rest





  • move from 1 movement to the next without rest, increase weight as needed on power cleans and presses
  • the faster you get the work done, the more rest you get
  • maintain steady pace on rower per set



Week 1 - Wednesday

5 min AMRAP
100m row
5 Burpees
REST 3 min



5 min AMRAP
25 DU's or 50 singles
15 Russian KBS
REST 3 min
200m run
15 wall balls



  • do as many rounds as possible in 5 min for each 5 min AMRAP, rest 3 min b/t each
  • if working with a partner or 2, start on different AMRAP's and transition


Week 1 - Thursday

Rest Day


Week 1 - Friday

A1. Deadlifts x 6 reps @ 60-70% of 1RM
A2. Box jumps x 10 reps, go every 2 min x 5 sets
B. "I go, you go" - Farmers carry x 100', x 10 min
In teams of 2 or 3 complete the following for time:
100 Pull ups
100 sit ups



  • superset the deadlifts and box jumps, add weight as needed
  • choose a weight for FC's that you can do 100' without stopping, switch every 100' with partner
  • break up the pull ups and sit ups as necessary, work doesn't need to be equal


Week 1 - Saturday

A. Bench press x 6 reps @ 70% of 1RM, go every 2 min x 5 sets
B. "I go, you go" - Wall balls x 10 reps x 10 sets each
EMOM x 10
Odd: 100m sprint
Even: Plank x 30 sec
With a partner for 5 min straight:
P1 - 15 KBS - overhead
P2 - Ring support
*while partner 1 (P1) does KBS, P2 holds a ring support, switch after every 15 swings



  • get partner to spot on bench press
  • switch every 10 reps on wall balls, do 100 each
  • switch every minute on sprints and planks


Week 1 - Sunday

Rest Day


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