Power and Endurance Training for Fire Professionals

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.


Week 11 - Testing Week

Day 1

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


Notes: 3 grueling tests


Day 2

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

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

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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