Power and Endurance Training for Fire Professionals

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 3

Day 1


A1. Front squats x 5-6 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 12-14, rest 20 sec
B2. GH raises x 8-10 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 6


Notes: Front squat weight should reflect reps


Day 2


A. Ring dips x 5-6 reps, rest 2 min x 3
B1. Hang power clean x 3-4 reps, rest 0 sec
B2. Box jumps TnG x 7-9, rest 2 min x 3
C1. 16-18RKC KB swings, rest 0 sec
C2. 10 Burpees AFAP, rest 90 sec x 3


Notes: Maintain speed on burpees with added reps


Day 3


A. Thrusters x 6-8, rest 2 min x 3
B. 10-12 knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 7
60 sec row @ 80-90%
60 sec rest x 6


Notes: Pace will change on row as time goes up


Day 4


A. Deadlift x 5-6 reps, rest 2 min x 3
B. TGU x 20/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 5-6 reps, rest 2 min x 3
D. "Battle ropes" x 20 sec, rest 40 x 5


Notes: Continuous movement on sled drag


Day 5

Saturday or Sunday

25-30 min elliptical or AD @ 60%

Notes: flush out the soreness!


Click on the number below that corresponds to the week of training you're in.


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