Palm Beach Gardens Fire Rescue Health & Wellness

GPAT Workout

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

Warm Up

Exercise Dosage Progressions Modification
x 10 BLE
x 20
w/o dowel
w/ dowel
x 20 BLE
add resistance band
LE only
x 10 each
w/ light weight
no weight
x 20 B
iso hold all 20 reps
no iso hold
x 20 B
UE for balance

Main Workout

Exercise Dosage Progressions Modification
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
increased weight
instead of charged hose or firesled, drag sled #70+ attached to a rope/strap
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
use extension ladder
N/A - perform with at least a 16ft, #40 ladder
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
increase weight as tolerated, take stairs 2 at a time
use stair master, stair case, or repeated step ups
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
pull sand bag
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
do as many sets as possible
push - vertically w/ straight bar, pull - w/ cables/resistance bands
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
increase speed
minimum #195 dummy/sled

Cool Down

Exercise Dosage Progressions Modifications
x 20 BLE
lean against wall for balance
30s x 2 BLE
lizard to pigeon
sitting
30s x 2 B
cross back leg behind
feet neutral
x 20 B
top arm extended
top arm bent
30s x 2
bend forward at waist
use PVC pipe

As always, adjust reps & weights to your fitness level.