Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Work together and complete hang cleans without letting the bar touch the ground until you compete the total number of reps – use 45 to 135 lbs
* the number of reps is how many FF’s your crew has times 30. For example, a crew of 4 will have to work together to do 120 hang cleans without the bar touching the ground.
rest 4 min
complete 5 sets as fast as possible – each time through the list is one set
10 push ups
12 jumping lunges
20 butterfly sit ups
Make a Change
Our individual Fitness Programs
hero elite - Advanced
This daily program is designed for firefighter strength and performance. It will challenge you everyday to step out of your comfort zone and into the world of elite fitness. With a focus on strength and mucsular endurance, this is the perfect program for those who want to take it to the next level.
hero ignite - beginner
This 12-week program is created for firefighters who want and need to drop weight quickly and safe. Starting at a slow pace this is perfect for those who are ready to ingnite permanent shift to complete health and wellness.