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 6 - Deload Week

Day 1

A1. Front squats x 10 reps @ 50% of 5RM, rest 20 sec
A2. Strict pull ups x half of max reps, rest 2 min x 3
B1. GHD sit ups x 10, rest 20 sec
B2. GH raises x 5 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5


Notes: Easy loads, easy week


Day 2


A. Ring dips x 10 reps @ 50% of 5RM, rest 2 min x 3
B1. Hang Power clean x 6-8 @ 50% of 3RM, rest 0 sec
B2. Box jumps x 5, rest 2 min x 3
C1. 10 KBS - Russian, rest 0 sec
C2. 5 Burpees AFAP, rest 90 sec x 3


Notes: Everything is at about 50% effort and speed


Day 3


A. Wall balls x 15, rest 2 min x 3
B. 8 Knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 5
500m row @ 70%
90 sec rest x 4


Notes: Loads should be easy


Day 4


A. Deadlift x 10 reps @ 50% of 5RM, rest 2 min x 3
B. TGU x 10/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 10 reps @ 50%, rest 2 min x 3
D. "Battle ropes" x 20 sec, rest 40 x 3


Notes: Go through movements at easy pace


Day 5

Saturday OR Sunday

45 min Elliptical or AD @ 60%


Notes: New cycle next week


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


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