Firefighter Workout: Cycle 1, Week 12
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!
Make sure you have read through to the bottom before commencing training.
Week 12 - Testing
A. Front Squats - find a 1RM, rest as needed
B. Deadlift - Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8
Notes: comment on weights moved
A. Bench press - find a 1 RM, rest as needed
B. Pull ups - find a 1 RM, rest as needed
C. Dips - find a 1 RM, rest as needed
D. Ring Rows - 1 attempt max reps, directly below bar
D. 500 m row - for time, 1 attempt @ 100%
Notes: how far have you come?
A. Back Squats - find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps - find max load
D. Plank on elbows - AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7
Notes: how long can you hold it?
A. Standing press - find a 1 RM, rest as needed
B. Bent over rows - find a 3 RM, rest as needed
C. Seated DB press - find an 8 RM, rest as needed
D. DB row - find a 8 RM, rest as needed
D. 3 min AD - 1 attempt max cals
Notes: list starting and finishing weights for cycle
Saturday or Sunday
90 min Hike @ Z1
Note: long, easy-paced hike
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.