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 | – |
01 ½ kneel adductor rock and twist
10 reps BLE
Progression –
Modification –
02 Hip hinge
20 reps
Progression With dowel
Modification Without dowel
04 Bent over I/Y/T
10 reps each
Progression With light weight
Modification No weight
05 Squat with Pallof press
20 reps each side
Progression Iso hold all 20 reps
Modification No iso hold
06 Tall kneel hip flexion lift off
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 |
01 Charged line advance & drag × 50ft (#70–90)
50 sec × 4 rounds
Progression Increased weight
Modification Drag sled #70+ on rope/strap
02 Ladder lift (#40+) and carry × 50ft
50 sec × 4 rounds
Progression Use extension ladder
Modification Minimum 16ft, #40 ladder
03 Stair climb (4 flights) with #50 sandbag
50 sec × 4 rounds
Progression Increase weight, take stairs 2 at a time
Modification Stair master or repeated step ups
04 Crawl 50ft + barrier
50 sec × 4 rounds
Progression Pull sandbag while crawling
Modification –
05 Ceiling breach/pull (3 push / 5 pull) × 4 sets
50 sec × 4 rounds
Progression Max sets per station
Modification Push vertically with straight bar, pull with cables
06 Victim rescue × 50ft
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
02 Supine FABER to piriformis stretch
30s × 2 BLE
Progression Lizard to pigeon
Modification Sitting
03 QL stretch
30s × 2 each side
Progression Cross back leg behind
Modification Feet neutral
05 Hands clasped behind back stretch
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.