Become a Badass by Training Like a Firefighter

Lars Bredahl


Victoria, Canada

Law Enforcement and Firefighters, CrossFit

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.

Welcome to the Firefighter Training Program! 

Make sure you have read through to the bottom before commencing training.


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 who 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.


Week 1

Day 1


A. Overhead squats x 12-15 reps, rest 2 minutes x 3
B. Stiff-leg deadlift x 10-12 reps, rest 2 min x 3
C. Wall ball x 15-20 reps, rest 1 min x 3
D. Deadbugs @ 41X1, 6-8/side, rest 1 min x 3
E. 100m run, rest - walk 100m x 4


Notes: Keep neutral spine on stiff-leg deadlifts



Day 2


A1. Narrow-grip bench press (14") x 10-12 reps, rest 1 minute
A2. Pull ups x 10-12 reps, rest 2 min x 3
B1. Incline bench DB press x 10-12 reps, rest 1 min
B2. DB rows x 10-12 reps, rest 1 min x 3
C. 15 min rowing @ 80-90%



Notes: Rowing should be steady pace


Day 3


A. Walking wtd lunges x 10-12 reps/leg, rest 2 min x 3
B. GH raises x 10-12 reps, rest 1 min x 3
C. 25 sit ups, rest 1 min x 3



4 rounds for time:

  • 5 TnG (touch-and-go) Deadlifts (tough)
  • 7 Burpees - Fast
  • Row 100m HARD - rest 3 min between sets


Notes: Move fast, but don't neglect form on last piece


Day 4


A. Seated DB press x 10-12 reps, rest 2 min x 3
B. Seated cable rows x 10-12 reps, rest 2 min x 3
C1. Push press x 8-10 reps, rest 1 min
C2. Hang power cleans x 8-10, rest 1 min x 2
D. 10 sec Airdyne sprint @ 95%, rest 90 sec x 4


Notes: use an elliptical machine if an airdyne is not available


Day 5

Saturday or Sunday

20-25 min Hike/Elliptical @ Z1 (HR 110-130)


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


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