WORKOUT
Firefighter Functional Fitness
A job-specific functional fitness workout built around firesled and fireground movements. Weighted vest recommended for main workout. Includes laddermill, hose advance, ceiling breach, sled push/pull, and victim rescue drag.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Firesled Step-Ups | 2 min | Zone 2 (60–70% heart rate max) | Zone 1 (50–60% heart rate max) |
01 Firesled Step-Ups
2 min
Progression Zone 2 (60–70% heart rate max)
Modification Zone 1 (50–60% heart rate max)
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Hip Hinge | 10x | Single leg | Seated |
| 02 | Standing Dynamic Hamstring Stretch | 10x | Increase hip flexion | Lie on back |
| 03 | Shoulder Over Under | 10x | Increase range | IR Stretch Behind Back |
| 04 | Quadruped Thoracic Rotation Self Mob | 10x | Increase range | Hand across chest instead of behind head |
10x
Progression Increase range
Modification Hand across chest instead of behind head
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Firesled Laddermill | 2 min continuous climb | Increase pace | Reduced time |
| 02 | Firesled Advance Charged Hose Line | 100ft no weight (Equivalent ~170ft charged line) | Add 45lb plate | Sled Push Pulls — 50ft push, 50ft pull |
| 03 | Firesled Ceiling Breach | 15 times standing, 15 times 1/2 kneel | Increase repetitions | 1/2 Kneel Landmine Overhead Press — 15 right & 15 left |
| 04 | Firesled Pushbar Push | 50ft no weight, middle bar | Add 45lb plate | Lower weight, push on highest bar |
| 05 | Firesled Victim Rescue Drag | 50ft (165lb equivalent) | Add additional 45lb plate | Remove 45lb plate |
| 06 | Bear Crawl to Plank Jump | 3 sets of 6–12 | Weighted vest | Bird Dog |
| 07 | Punisher | 1 length, rotating sledgehammer to each side (right and left) | Add weight to block | Squat Paloff Press — 3 sets of 6–12 with cable to right, 3 sets of 6–12 with cable to left |
| 08 | Med Ball Pick Up to Shoulder Rack Squat | 4 sets of 6–12, alternate side | Heavier ball | Air squats without ball |
01 Firesled Laddermill
2 min continuous climb
Progression Increase pace
Modification Reduced time
100ft no weight (Equivalent ~170ft charged line)
Progression Add 45lb plate
Modification Sled Push Pulls — 50ft push, 50ft pull
15 times standing, 15 times 1/2 kneel
Progression Increase repetitions
Modification 1/2 Kneel Landmine Overhead Press — 15 right & 15 left
04 Firesled Pushbar Push
50ft no weight, middle bar
Progression Add 45lb plate
Modification Lower weight, push on highest bar
05 Firesled Victim Rescue Drag
50ft (165lb equivalent)
Progression Add additional 45lb plate
Modification Remove 45lb plate
07 Punisher
1 length, rotating sledgehammer to each side (right and left)
Progression Add weight to block
Modification Squat Paloff Press — 3 sets of 6–12 with cable to right, 3 sets of 6–12 with cable to left
4 sets of 6–12, alternate side
Progression Heavier ball
Modification Air squats without ball
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cross Body Shoulder Stretch | 1 x 30 sec | Lean into wall, lacrosse ball between shoulder and wall | Lower arm position |
| 02 | 1/2 Kneel Quad/HF Stretch | 1 x 30 sec | Squeeze gluteals during stretch | PVC dowel for balance, elevate foot on foam roller or step |
| 03 | Supine Straight Leg Raise | 1 x 30 sec | Pull toes toward body | Point toes toward ceiling |
| 04 | Up Down Dog | 10x | Exhale at bottom of arch position | Pillow under waist area |
| 05 | Lumbar Gapping Stretch | 1 x 30 sec each arm | — | Arm rests on chest |
1 x 30 sec
Progression Lean into wall, lacrosse ball between shoulder and wall
Modification Lower arm position
1 x 30 sec
Progression Squeeze gluteals during stretch
Modification PVC dowel for balance, elevate foot on foam roller or step
1 x 30 sec
Progression Pull toes toward body
Modification Point toes toward ceiling
04 Up Down Dog
10x
Progression Exhale at bottom of arch position
Modification Pillow under waist area
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.