Power and Endurance Training for Fire Professionals - Page 10

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 10

Day 1


A. Back squats x 3 reps @ 85%, rest 2 min x 7
B1. Sled pull - Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 12-15, rest 90 sec x 3
C. Superman lifts x 9-11, rest 30 sec x 3
D. 15 min stairs OR climber @ 70%


Notes: Keep moving on stairs


Day 2


A. Power clean x 2-3 reps, rest 2 min x 3
B. Weighted pull ups x 2 reps, rest 2 min x 3
C. Pendlay rows x 5-7 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row - First half at 85%, second half @ 95%


Notes: Rows should be getting fast, and hard


Day 3


A. Good Mornings x 7-9 reps, rest 2 min x 3
B. 125 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 6
D1. 15 Med ball cleans, rest 0 sec
D2. 15 cals on AD, rest 30 sec x 5


Notes: Record times on cleans/AD part


Day 4


A. Push press x 2-3 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 7
C1. 10 Box jumps OR 2 Flights of stairs - FAST, 0 rest
C2. 400m run, rest 2 min x 7


Notes: Lots of running today


Day 5

Saturday OR Sunday
35 min swim practice


Notes: Work on lengths


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



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