Become a Badass by Training Like a Firefighter

Lars Bredahl

Contributor - Firefighter Workouts

Victoria, Canada

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.


Week 12 - Testing Week

Day 1


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


Day 2


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?


Day 3


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?


Day 4


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


Day 5

Saturday or Sunday

90 min Hike @ Z1


Notes: long, easy pace hike:)

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