Physical Readiness for Firefighters: 12 Week Training Plan

Lars Bredahl

Coach

Victoria, Canada

Law Enforcement and Firefighters, CrossFit

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 12 - Testing Week: Day 1 - Monday

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

 

Week 12 - Testing Week: Day 2 - Tuesday

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?

 

 

Week 12 - Testing Week: Day 3 - Thursday

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?

 

Week 12 - Testing Week: Day 4 - Friday

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

 

Week 12 - Testing Week: Day 5 - Saturday or Sunday

90 min Hike @ Z1

 

Note: long, easy-paced hike

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