Physical Readiness for Firefighters: 12 Week Training Plan - Page 3

Lars Bredahl

Coach

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.

 

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 learn what 80% feels like.

 

Day 5

Saturday or Sunday

40-50 min Hike @ Z1

 

Notes: Z1 = 60%-ish!

 

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

 

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