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.
For the complete explanation of the program, read the Firefighter Workouts FAQ.
Week 3
Day 1
Monday
A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 6
Notes: control descent on split squats and GH raises
Day 2
Tuesday
A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 14 - rest 3 min b/t sets 7&8
Notes: Use full ROM on all lifts
Day 3
Thursday
A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss ball leg curls x 10-12 reps, rest 1 min x 3
D. Plank on elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6
Notes: Lift hips high on ball curls
Day 4
Friday
A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 6-8 reps, rest 1 min
C2. DB row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2
Notes: track HR to know what 80% feels like
Day 5
Saturday or Sunday
40-50 min Hike/Elliptical @ Z1 (HR 110-130), or about 60% VO2 MAX
Click on the number below that corresponds to the week of training you're in.
