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 12 - Deload Week

Day 1

Monday

A. Back squats x 10 reps @ 50%, rest 2 min x 3
B1. Sled pull - Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 10, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

 

Notes: Loads and effort @ 50%

 

Day 2

Tuesday

A. Power clean x 6-8 reps @ 50%, rest 2 min x 3
B. Kipping pull ups x 10 reps, rest 2 min x 3
C. Pendlay rows x 10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 50%

 

Notes: Keep it light, feel good

 

Day 3

Thursday

A. Good mornings x 10 reps, rest 90 sec x 3
B. 50 Wallking lunges
C. FLR x 30 sec, rest 30 x 5
D. 300 cals on AD @ 50%

 

Notes: Recover and move

 

Day 4

Friday

A. Push press x 10 reps @ 50%, rest 2 min x 3
B. 10 HR push ups, rest 30 sec x 3
C. 400m run @ 70%, rest walk 2 min x 3
D. 3k run @ 70%

 

Notes: Get out, loosen up

 

Day 5

Saturday OR Sunday

30 min - pool session, fun

 

Notes: play around

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