Power and Endurance Training for Fire Professionals

Lars Bredahl

Coach

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.

 

Week 11 - Testing Week

Day 1

Monday
A. Back squat - Find a 1RM
B. 75 T2B for time
C. 1K sled pull for time @bodyweight

 

Notes: 3 grueling tests

 

Day 2

Tuesday
A. Power clean - Find a 1RM
B. Weighted pull up - Find a 1RM
C. 2K row for time

 

Notes: Rest as needed b/t tests

 

Day 3

Thursday
A. 200 walking lunges for time
B. Accumulate 5 min in FLR
3 Rds for time:
25 Med ball cleans
25 cals on AD

 

Notes: This will make you sore!

 

Day 4

Friday
A. Push press - Find a 1RM
B. Max rep hand release push ups in 2 min
C. 400m run for time - 2 attempts

 

Notes: Legs may be hurting today, go hard

 

Day 5

Saturday OR Sunday
1k swim for time

 

Notes: Keep moving

 

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

 

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