Physical Readiness for Firefighters: 12 Week Training Plan - Page 8

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 8 - Testing Week

Day 1

Monday

A. Front Squats - Find a 5 RM, rest as needed
B. Deadlift - Find a 3 RM, rest as needed
C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

 

Notes: Go heavy!

 

Day 2

Tuesday

A. Bench press - find a 3 RM, rest as needed
B. Pull ups - find a 3 RM, rest as needed
C. Dips - find a 3 RM, rest as needed
D. Ring rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 - rest 3 min b/t sets 6&7

 

Notes: make note of weights for each 3 RM

 

Day 3

Thursday

A. Weighted step ups - Find 16RM, 8/leg, rest as needed
B. Good mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows - AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

 

Notes: one leg only on ball curls

 

Day 4

Friday

A. Standing press - find a 3 RM, rest as needed
B. Bent over rows - find a 3 RM, rest as needed
C. Seated DB press - Find a 5 RM, rest as needed
D. DB row - find a 5 RM, rest as needed
D. 5 min AD - 1 attempt max cals

 

Notes: lots of tests, rest as needed

 

Day 5

Saturday or Sunday

65-75 min Hike @ Z1

 

Note: Make the time for this if necessary.

 

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

 

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