Palm Beach Gardens Fire Rescue
Health & Wellness

October 2021 Workout 1

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.


Exercise Dosage Modification
Cardio of Choice
5 Minutes of Low to Moderate Intensity
you can limit range of motion
PVC Shoulder Openers - Over/Under and Figure Eight
x15 each - Bring hands closer together on PVC
perform one arm at a time, open hand distance on PVC
x15 - Add small hand weight, progress range of motion
limit range of motion

HIIT Workout:

Exercise Dosage Modification
Charges Line Advance Drag x 50ft (#70 - 90)
Increase weight as tolerated use extension ladder, raise ladder at end
Modification instead of charged hose or firesled, drag sled #70+ attached to a rope/strap
N/A - perform with at least a 16ft, #40 ladder
Ladder Lift (#40+) & Carry x 50ft
50 seconds per station - 10 seconds to change - two rounds
Modification instead of charged hose or firesled, drag sled #70+ attached to a rope/strap
Stair Climb (4 Flights) w/ #50
Increase weight as tolerated, take stairs 2 at a time
Modification use stairmaster, stair case, or repeated step ups
Crawl 50ft + Barrier
Add weighted vest
Ceiling Breach/Pull (3 Push/5 Pull) x 4 Sets
Do as many sets as possible
Modification push - vertically w/ straight bar, pull - w/ cables/resistance bands
Victim Rescue x 40ft
Increase speed
Modification minimum #195 Dummy

Cool Down

Exercise Dosage Modification
Walk until HR controlled
as needed 1-5 minutes
5 Minutes

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