Free workout program designed for you and your crew while on shift based on the 24/48 schedule
In teams of 2, complete the list below:
800m with object
200 bicycle crunches
100 Mt. Climbers
50 pull ups
800m run with object
- Only 1 FF works at a time except the run
- both FF’s run and alternate carrying the object
- object can be anything ranging from 20-45 lbs – 50ft section, set of irons….
- rest 4 min then stretch for 20 min
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.