Overhaul Workout From FRF

This is one of the best ways to integrate and improve fire/ rescue scene movements! Following most FRF workouts you will notice these “afterburners “or “interval overhauls” that are a combination of exercises that challenge the total body, allow you to work on firefighter skills, and simulates work on the fire ground! You will discover these overhauls can more realistically simulate the exhaustion felt on the fire ground and rescue scene. They will help you burn more calories and improve your cardiovascular recovery on (and off) the fire/ rescue scene. 10-minute Interval Overhaul (Fireground Movements)- This is one of my favorite “afterburners”. You can literally choose any exercises for this. Personally, if I am at the firehouse, I will try to do this part in gear with a more fireground movement focus.

This is simply a 5-station circuit. You will perform 5 different exercises 2 times each. If you are just starting out or are tired from the workout you can set the intervals for 30 seconds of work and 30 seconds of rest (10 minutes total). Here is an example of one I just did at the firehouse: For this afterburner, you need a sledge (the heavier, the harder), an old tire, some old fire- hose, steps (or something to step up on) and an interval timer set to 30 seconds of work and 30 seconds of rest for 10 intervals (10 minutes total time).

For more information on this and other ways to improve performance as a first responder go to: https://www.firerescuefitness.com