Firefighter Workout: Cycle 3, Week 4
These workouts are designed by full-time firefighter and coach Lars Bredahl.Lars 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.
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 that 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.
Where can I find more information and ask questions?
If you have questions, you can head over to the Breaking Muscle Forum, post your question, and I will get back to you as soon as possible with an answer.
Record and share your results! The only way we can make this program better over time is if you share your experiences and results. Comment at the bottom of each workout or in the forum with your age, weight, height, gender, and results.
For the complete explanation of the program, read the Firefighter Workouts FAQ.
These workouts are designed by full-time firefighter and coach Lars Bredahl. Lars 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.
Welcome to the Firefighter Training Program!
Cycle 3, Week 4
A1. Front squats x 4-5 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 13-15, rest 20 sec
B2. GH raises x 9-11 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 7
Notes: Control descent on GH raises
A. Ring dips x 4-5 reps, rest 2 min x 3
B1. Hang power clean x 2-3 reps, rest 0 sec
B2. Box jumps TnG x 8-10, rest 2 min x 3
C1. 17-19 Russian KB swings, rest 0 sec
C2. 12 burpees AFAP, rest 90 sec x 3
Notes: Hang power cleans should be tough and heavy
A. Thrusters x 5-6, rest 2 min x 3
B. 11-13 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 8
90 sec row @ 80-90%
90 sec rest x 5
Notes: learn to kip on the knees to elbows if needed
A. Deadlift x 4-5 reps, rest 2 min x 3
B. TGU x 25/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 4-5 reps, rest 2 min x 3
D. Battle ropes x 20 sec, rest 40 sec x 6
Notes: TGUs are full body maintenance, learn to love them!
Saturday or Sunday
30-35 min Elliptical or Airdyne bike @ 60%
Notes: sweating is cleansing.