WORKOUT
GPAT Workout
Six fireground simulation stations — charged line advance and drag, ladder lift and carry, stair climb with sandbag, crawl with barrier, ceiling breach and pull, and victim rescue. Wear your weight vest the entire time.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | ½ kneel adductor rock and twist | 10 reps BLE | — | — |
| 02 | Hip hinge | 20 reps | With dowel | Without dowel |
| 03 | Bird dog | 20 reps BLE | Add resistance band | Lower extremity only |
| 04 | Bent over I/Y/T | 10 reps each | With light weight | No weight |
| 05 | Squat with Pallof press | 20 reps each side | Iso hold all 20 reps | No iso hold |
| 06 | Tall kneel hip flexion lift off | 20 reps each side | Upper extremity for balance | — |
20 reps each side
Progression Iso hold all 20 reps
Modification No iso hold
20 reps each side
Progression Upper extremity for balance
Modification —
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Charged line advance & drag × 50ft (#70–90) | 50 sec × 4 rounds | Increased weight | Drag sled #70+ on rope/strap |
| 02 | Ladder lift (#40+) and carry × 50ft | 50 sec × 4 rounds | Use extension ladder | Minimum 16ft, #40 ladder |
| 03 | Stair climb (4 flights) with #50 sandbag | 50 sec × 4 rounds | Increase weight, take stairs 2 at a time | Stair master or repeated step ups |
| 04 | Crawl 50ft + barrier | 50 sec × 4 rounds | Pull sandbag while crawling | — |
| 05 | Ceiling breach/pull (3 push / 5 pull) × 4 sets | 50 sec × 4 rounds | Max sets per station | Push vertically with straight bar, pull with cables |
| 06 | Victim rescue × 50ft | 50 sec × 4 rounds | Increase speed | Minimum #195 dummy/sled |
50 sec × 4 rounds
Progression Increased weight
Modification Drag sled #70+ on rope/strap
50 sec × 4 rounds
Progression Use extension ladder
Modification Minimum 16ft, #40 ladder
50 sec × 4 rounds
Progression Increase weight, take stairs 2 at a time
Modification Stair master or repeated step ups
50 sec × 4 rounds
Progression Max sets per station
Modification Push vertically with straight bar, pull with cables
50 sec × 4 rounds
Progression Increase speed
Modification Minimum #195 dummy/sled
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Standing dynamic hamstring stretch, knee supported | 20 reps BLE | — | Lean against wall for balance |
| 02 | Supine FABER to piriformis stretch | 30s × 2 BLE | Lizard to pigeon | Sitting |
| 03 | QL stretch | 30s × 2 each side | Cross back leg behind | Feet neutral |
| 04 | Open book | 20 reps each side | Top arm extended | Top arm bent |
| 05 | Hands clasped behind back stretch | 30s × 2 | Bend forward at waist | Use PVC pipe |
20 reps BLE
Progression —
Modification Lean against wall for balance
30s × 2
Progression Bend forward at waist
Modification Use PVC pipe
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.