This firefighter workout featured in CRACKYL Magazine Issue 15 is designed to optimize your strength, power, and on-the-job performance.

Training Protocol

  • 20 seconds of work/10 seconds of recovery x 8 sets per exercise
  • Rest 1 minute between exercises
  • Always start with a dynamic warm-up and finish with a cool-down
  • This workout may be performed at moderate or high intensity

Training Exercises

  • Med Ball Shot Put: Develop power for ladder-raising and breaching ceiling
  • Steel Club Step Back Lunge: Build lower-body strength for hose deployment and stair climbing
  • Kettlebell Split Stance Row: Build upper-body strength for pulling hose and hoisting tools
  • Med Ball Lateral Throw: Develop rotational power for forcible entry and extrication

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com