WORKOUT
Fire Sled Workout 4
Five functional stations, 3 minutes each with a 30-second transition. Fire sled advances and drags, laddermill, kneeling punisher, airbike, and wall balls, built around fireground movement patterns.
Circuit Format
Complete the Universal Department Warm-Up before beginning. Work through all sections in order. Adjust reps and weights to your fitness level.
STATION 1 3 min — 30 sec rest
- Fire Sled Advance — 50 feet
- 10 Pike Pole Up/Downs
- Fire Sled Drag — back to start
- Repeat AMRAP
STATION 2 3 min — 30 sec rest | Adjust laddermill to full vertical, speed 10
- Laddermill Hand-Over-Hand — 10 feet (stand on ground, do not climb)
- 5 Pushups
- 20ft Bear Crawl
- 5 Pushups
- Repeat AMRAP
STATION 3 3 min — 30 sec rest | Use yoga mat for knees
- Kneeling Punisher — right side full length
- Kneeling Punisher — left side full length
- 100ft Farmer Carry
- Repeat AMRAP
STATION 4 3 min — 30 sec rest
- 10 Cal Air Bike
- 5 Burpees
- Repeat AMRAP
STATION 5 3 min — 30 sec rest
- 10 Wall Balls
- 10 Box Step Ups
- Repeat AMRAP
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.