Power and Endurance Training for Fire Professionals - Page 6

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 6 - Deload Week

Day 1

Monday
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

Tuesday

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

Thursday

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

Friday

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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