WORKOUT
Fire Sled Workout 1
A three-section workout combining a barbell complex, a core circuit, and fire sled work. Deadlifts, hang cleans, and push press lead into abs, then finish with hose pulls, sled drags, and laddermill.
Circuit Format
Complete the Universal Department Warm-Up before beginning. Work through all sections in order. Adjust reps and weights to your fitness level.
3 ROUNDS
- 1 lap around the station
- 9 Deadlifts
- 6 Hang Cleans (bar to front rack position)
- 3 Push Press
1 ROUND
- 25 Sit Ups
- 25 4-count Flutter Kicks
- 25 4-count Mountain Climbers
- 25 Russian Twists (each rep counts)
2 ROUNDS
- Fire Sled Hose Pull — 50 feet
- Sled Drag — 50 feet
- Laddermill — 50 feet
- 1 lap around the station
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.