Palm Beach Gardens Fire Rescue
Health & Wellness

Warm Up: See universal Department warm up prior to beginning.

FireSled Workout 1

2 Rounds for time each station is 2 mins

Station 1

  • Ladder mill (continuous climb for the entire 2 mins)

(Climber keeps track of the time, everyone starts when the climber does)

Station 2

  • Uneven kettle-bell farmers carry (50 ft down and back)
  • 10 goblet squats
  • 10 pushups
  •  

Station 3

  • Run (distance should take between 1:30 to 2 mins to complete)
  •  

Station 4

  • 10 ceiling breach / Pull (L + R =1)
  • 5 Burpees

Station 5

  • Punisher (Hit fully to the stop, switch hands and repeat)
  • 20 mountain climbers
  • 20 flutter kicks

As Always adjust reps and weights to accommodate your fitness level

FireSled Workout 2

1 round for time

Run = 1 lap around the station (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)

 

*Run

10 dumbbell / barbell thrusters

*Run with 5 burpees

10 dumbbell / barbell cleans (from the floor to shoulder)

*Run

10 dumbbell / barbell shoulder press

*Run with 5 burpees

10 punisher hits ( total hits on the sled )

*Run

10 ceiling breach / pulls ( up and down =1)

*Run with 5 burpees

30 seconds on the ladder mill

*Run

15 box jumps / box step ups