For current and future firefighters
Become Stronger, Faster and More Reliable—When It Matters Most
Join Over 19,000 with FDX —a firefighter fitness community built for the 1%
and those who want to be
Build real Functional Strength
Build power that gets the job done, not just “gym strength.”
get in shape, Stay consistent
Stay on track and compete with firefighters around the world.
Build A Powerful Aerobic Engine
Go longer, push harder, and keep from gassing out when it matters.
train with expert coaches
Get guidance from coaches with 40+ years of experience.
Be a Role Model, Motivate Others
Lead by example to build a stronger, more motivated team.
Stay Injury-Free, Stay Strong
Improve flexibility and mobility, keeping you pain-free and ready.
7-day risk free trial: no risk, all reward
Try us free for 7 days. After that, it’s just $27/month (less than $1 a day). If you don’t feel the difference, simply cancel through the app.
Our Proven Hybrid Approach
Our job isn’t just physically demanding—it’s life or death. Average isn’t an option. You owe it to yourself, your crew, and your community to be ready. FDX pushes you beyond “good enough,” keeping you accountable and on track.
Most fitness programs aren’t firefighter specific. FDX is different. Created by firefighters who know the challenges firsthand, it’s a complete training system tailored to our unique lifestyle—juggling calls, long shifts, and limited equipment. We know what you need because we’ve been there:
- True Functional Strength for making entry and hauling awkward equipment.
- Endurance That Won’t Quit for throwing ladders, performing searches, and not gassing out.
- Metabolic Conditioning for the stamina and grit to power through worst-case scenarios.
- Pain-Free Mobility for flexibility and control to stay agile and reduce injury.
FDX is more than a daily workout—it’s built for the realities of the job, by those who live it.
week sample
FDX works for everyone—whether you’re a seasoned pro or just getting started. Our daily hybrid program fuses functional strength, bodybuilding, cardio, core stability, joint mobility and metabolic training into a system you can do anywhere: at the station, at the gym, or from home. With detailed coach’s notes and exercise modifications, it’s perfect for beginners. No excuses.
MONDAY
Strength/Bodybuilding Day
B) BASE STRENGTH
Coaching Tip: Perform B1 and B2 as a superset. Complete both exercises, then rest 2 minutes. Perform 4 sets of 5 reps at 70%, with a max rep 5th set.
B1: Back Squat
Sets 1-4: 5 reps @ 70%
Set 5: 5+ reps @ 70%
Scaled Version: Heavy DB or KB Goblet Squat
Score: Weight
B2: DB Shoulder Press
Sets 1-4: 5 reps @ 70%
Set 5: 5+ reps @ 70%
Scaled Version: Machine Shoulder Press
Score: Weight
C) BODYBUILDING
Coaching Tip: Perform C1 and C2 as a superset. Rest 1-2 minutes after completing both exercises.
C1: Weighted Chin-Ups
4 sets of 6 reps
Focus: Strict, full range of motion
Scaled Version: No weight or banded chin-ups
Score: Weight
C2: Heavy DB or BB Shrugs
4 sets of 12 reps
Focus: Slow, controlled, squeezing the traps
Score: Weight
D) ACCESSORY
Coaching Tip: Perform D1 and D2 as a superset. Rest 1-2 minutes after both exercises.
D1: DB Step-Up
3 sets of 8 reps per leg
Focus: Strict reps, quad parallel to the ground
Scaled Version: In-Place DB Lunges
Score: Weight
D2: DB RDL
3 sets of 12 reps
Focus: Hinge at the hip, keep DBs close to body
Scaled Version: Leg Curl Machine
Score: Weight
E) ACCESSORY/ARM/CORE
Coaching Tip: Perform E1, E2, and E3 consecutively with minimal rest. Rest 1-2 minutes between rounds.
3 Rounds:
E1: DB Bicep Curls – 10 reps per arm
E2: Tricep Cable Pulldown – 12 reps
E3: Plank – 45-60 seconds
Focus: Smooth, controlled reps. Use a weight 2-3 reps shy of failure
Scale: Any bicep or tricep exercise
Score: Completion
TUESDAY
CORE/CARDIO/CALISTHENICS (C3)
B) ENERGY SYSTEM DEVELOPMENT
Coaching Tip: All-out effort on each sprint.
Sprints
Pick a cardio device of your choice: Ski, Bike, or Row
6 sets of 6-second sprints
Rest 1:45 between sets. Rest sitting, standing, or moving slowly on your device
Score: Total Calories
C) WORK CAPACITY
Coaching Tip: Use a running clock. Start conservatively. This is a version of what we did in Week 1.
30 minutes of max-calorie bike
Every 5 minutes (E5MOM), stop and complete:
1 Round:
5 Pull-Ups
10 Push-Ups
15 Ab Mat Sit-Ups
Perform 1 round at the 5, 10, 15, 20, and 25-minute marks
Scale: Substitute biking with rowing or running
Score: Total Calories
D) FINISHER
Break up the reps however you want. Focus on quality movement.
D1: Russian Twists (R+L = 1 rep) – 50 reps
D2: Hollow Hold – 1 minute
D3: Single Leg Bridge – 25 reps per leg (50 total)
Score: Completion
WEDNESDAY
Strength/Bodybuilding Day
B) BASE STRENGTH
Coaching Tip: Perform B1 and B2 as a superset. Complete both exercises, then rest 2 minutes. The 5th set for both exercises is max reps. Brace your core for deadlifts by taking a big breath through your belly.
B1: Deadlift
Sets 1-4: 5 reps @ 70%
Set 5: 5+ reps @ 70%
Scaled Version: Heavy DB/KB RDL or Trap-Bar Deadlift
Score: Weight
B2: BB Bench Press
Sets 1-4: 5 reps @ 70%
Set 5: 5+ reps @ 70%
Scaled Version: Machine Bench Press
Score: Weight
C) BODYBUILDING
Coaching Tip: Perform C1 and C2 as a superset. Rest 1-2 minutes after completing both exercises.
C1: DB Arnold Press
3 sets of 8 reps
Focus: Strict, controlled reps alternating arms each time
Scaled Version: Machine Shoulder Press
Score: Weight
C2: DB 1-Arm Row
3 sets of 10 reps per arm
Focus: Slow and controlled reps, squeezing the lats
Scaled Version: Machine Row
Score: Weight
D) ACCESSORY
Coaching Tip: Perform D1 and D2 as a superset. Rest 1-2 minutes after both exercises.
D1: Single Leg RDL
3 sets of 6 reps per leg
Focus: Hinge at the hips with a slight knee bend
Scaled Version: Leg Curl Machine
Score: Weight
D2: Rear Delt Flys
3 sets of 12 reps
Focus: Slow and controlled reps. Let it burn
Scaled Version: Band Pull Aparts
Score: Weight
E) ACCESSORY/ARMS/CORE
Coaching Tip: Perform E1, E2, and E3 consecutively with minimal rest. Rest 1-2 minutes between rounds.
3 Rounds:
E1: DB Hammer Curls – 12 reps
E2: DB Skullcrushers – 12 reps
E3: Cable Abs Pulldowns – 15 reps
Focus: Smooth, controlled reps. Use a weight that leaves you 2-3 reps shy of failure
Scale: Any bicep or tricep exercise
Score: Completion
FRIDAY
Funtional Strength/Metcon
C) METCON “OVERHAUL”
For Time
50 Box Jump Overs (24/20″)
50 Front Squats (135/95)
50 Toes to Bar
Scale: Use a 20/18″ box or perform normal box jumps (24/20″)
Scale: Front Squats can be 95/75 lbs or DB/KB Goblet Squats
Scale: Toes to Bar can be Hanging Knees to Chest or Laying Knees to Chest
Score: Time
D) OPTIONAL BODYBUILDING
3 Rounds:
D1: Facepulls – 15 reps @ RPE 7
D2: Dips – 12 reps @ RPE 7
D3: DB Curls – 12 reps per arm @ RPE 7
Score: Completion
SATURDAY
zone 2 or "THE CIRCUS
B) THE CIRCUS
Coaching Tip: Each station is designed to get max reps. Try to match intensity each round. Get your crew outside today.
40 minutes of:
Minute 1: 200m Run
Minute 2: 50m Sled Push (Heavy)
Minute 3: Max Cal Row/Bike/Ski
Minute 4: Max Distance Sand Bag Carry (25m intervals) (100/75 lbs)
Minute 5: Rest
Work for 50 seconds out of the minute, then rotate stations.
Scale: Bear Crawl for the sled push. Use a lighter weight for the sandbag or do DB Farmers Carry (50/35 lbs)
Score: Reps completed (1 cal = 1 rep)
7 Day Free Trial: Start Now
How long will you wait to become your best self? Sign up today and transform your fitness for FREE!
what others have to say about fdx
FDX is the world’s largest and most advanced firefighter-specific workout program. We’ve empowered tens of thousands of firefighters to boost their strength, endurance, and mobility, dramatically enhancing their performance and safety. It’s time for you to join them and have an awesome story too.
Man, these folks really have something here. I’ve been into CrossFit-style workouts for ages but was totally fed up with the constant injuries. They stripped it down to only the essentials, focusing on what actually boosts our performance. And let me tell you, at 37, my knees, back, and shoulders haven’t felt this good in years.
Michael S.
I’ve been with this program for two years, and the results speak for themselves. Not only is the format smoother than most other programs I’ve tried, like Chalk and Street Parking, but it also excels in balancing endurance and strength training—perfect for the fireground. I’d 100% recommend the FDX program to anyone.
Dylan P.
I just wanted to say thank you! I’ve been on your program for a few months now and have never felt better. Crushed the CPAT by 2 minutes and now, just started at Montreal’s Firehouse 15 as a full-time firefighter. Couldn’t have done it without your help—thank you from the bottom of my heart.
Britney B.
Thanks for getting me back on track. After not working out for months, I jumped back in with this program and glad I did, I’m drenched in sweat and feeling fantastic! It’s exactly what I needed. I’ve tried workouts from other apps but nothing compares. These are hands down the best workouts I’ve ever done.
Anthony A.
I am loving the blend of bodybuilding with the cardio I know I need but usually dread. Having a leaderboard really helps with motivation and pushes me to go further than I ever thought possible. If you’re feeling stuck or just tired of the same old routine, give FDX a shot.
Cody B.
I’ve dropped 40lbs since joining in January and feel way better throughout the day. I’ve also motivated a few others at the department to join me, and the Saturday workouts really seem to bring the guys together. It’s way more than just a workout of the day, it’s a structured plan for success.
Adam C.
what makes fdx different?
FDX workouts are far from the standard routines you’d get from a personal trainer. Our program is crafted by a team of experienced firefighters, special operators, college professors, and doctors specializing in health and human performance. Designed specifically for firefighters, these workouts are built by those who’ve seen and felt the demands of the job firsthand.
Every session is tailored to maximize strength, endurance, and resilience in ways that only those who understand firefighting can deliver.
How are the FDX Weekly Workouts Structured?
Each week is thoughtfully planned to give you a balanced, comprehensive program that covers all aspects of fitness essential for the job. We fit in everything from functional strength and explosive power to conditioning, core work, and even group workouts to keep training engaging and build camaraderie at the station. Here’s a breakdown of a typical week and the benefits of each day:
-
Monday: Functional Strength & Muscular Endurance
Start the week with raw, functional strength training combined with bodybuilding accessory work to build muscular endurance. This sets a strong foundation, ensuring your body is ready for any physical demand. -
Tuesday: Engine Building (Cardio, Calisthenics, & Core – C3)
Tuesday focuses on cardio conditioning, calisthenics, and core stability, building your endurance and keeping your heart and lungs prepared for long-duration efforts. -
Wednesday: Strength Training, Round 2
Similar to Monday, Wednesday is all about strength. This second day of functional strength training lets you push further and build on Monday’s work for greater overall gains. -
Thursday: Rest, Make-Up, or Active Recovery
Thursdays are your reset days. Use this time for rest, active recovery, or to catch up on any missed sessions. This flexibility helps you stay on track without feeling overwhelmed. -
Friday: Explosive Lifting & Metabolic Conditioning
Friday is for explosive movements and metabolic conditioning. This mix of power and speed training improves your responsiveness, agility, and endurance under stress, helping you stay quick and efficient. -
Saturday: Zone 2 Endurance or “The Circus” Circuit Training
Saturdays alternate between Zone 2 endurance training or “The Circus,” a high-energy circuit session designed to get others at your station involved. It’s a great way to build camaraderie while enhancing endurance and functional strength. - Sunday: Rest, Make-Up, or Active Recovery
Like Thursday, Sunday is reserved for rest, active recovery, or making up any missed sessions. It’s another chance to keep your body refreshed and ready for the week ahead.
What if I don’t have access to a full gym?
FDX can be performed with minimal equipment. While full gym setups with barbells, dumbbells, rowers and bikes are ideal, the program offers modifications for those using limited equipment like dumbbells, or bodyweight exercises. You can still complete effective workouts, whether at home, the station, or while traveling.
What day of the program do I start on?
You can start FDX any day you choose. Unlike timed programs that leave you wondering ‘what’s next’ once they’re done, FDX is built to be part of your daily routine—no stopping, no starting over. Just show up, commit, and keep moving toward where you want to be.
And if time is an issue, remember: you have time for what you make time for. Your health and family are your top priorities. Instead of saying, ‘I don’t have time,’ try saying, ‘It’s just not a priority.’ Make yourself a priority, and see the difference.
How is FDX delivered, and how can I track my progress?
FDX is hosted on the TrainHeroic app, which offers a seamless experience with features like video tutorials for each exercise, progress tracking, and a leaderboard. You can compete with firefighters from around the world, stay motivated by tracking your performance, and ensure you’re using the correct form with easy-to-follow video demonstrations.
What is the cost of FDX?
FDX offers a free 7-day trial. After that, it’s just $27/month—less than a dollar a day—with no contract, so you can hop in and out anytime by cancelling in the app. There’s also an annual option where you get two months free, making it even more affordable.
What fitness level do I need to be for FDX?
FDX is designed for all fitness levels. It doesn’t matter if you’re a fire chief or someone preparing for the fire academy/CPAT. The program allows you to choose tasks based on your ability, with advanced members encouraged to complete all the work, while beginners can perform scaled versions of the workouts. This flexibility ensures everyone can participate and progress at their own pace.
how do i cancel my membership?
If you signed up for the FD Athlete membership before November 18, 2024:
Please click here or visit our “Contact Us” page in the footer to change membership status.
If you enrolled in our new FDX Hybrid Program on or after November 18, 2024:
Simply log in to the TrainHeroic app and follow these steps:
- Tap your profile image in the lower right corner.
- Select the settings gear icon in the top right corner.
- Choose “My Training.”
- Click the trashcan icon next to your Team/Program.
- Confirm cancellation by selecting “Delete.”
The Only Tool You Need for Elite performance
Fitness, Community, and Accountability—Everything You Need in One Place
Track your gains, connect with firefighters like you, compete, and get real coaching support—all through the TrainHeroic app.
No Experience Needed—Just grit
Whether you’re a seasoned athlete or starting from scratch, FDX is built for everyone. Each workout includes clear instructions, movement demos for proper form, and exercise modifications to suit all abilities, skill levels, and available equipment—no confusion, just progress.
Tight Schedule? We’ll Help You Fit It In
We get it—you’re busy. Our program adapts to your unpredictable schedule, so you can always put in the work. With workouts posted a week in advance, you’ll stay consistent and make adjustments as needed. Need to shift a day? Just move it on the app’s calendar—simple.
an elite Crew that wont let you quit
We all face tough days, especially with our unpredictable schedules. Our community supports, challenges, and motivates you every step of the way. Connect on our daily leaderboard and private community feed to ask questions, receive advice, or even talk a little smack.
Your Success is Our Mission—We’ve Got Your Back
We know you’ll love the FDX Daily Firefighter Workout Program, but if it’s not the right fit, cancel anytime—no questions asked. If you stay, it’s less than $1 a day, with no contract holding you back. Our mission? To help you succeed, be a positive role model, and stay reliable when it matters—whether that’s with us or not.
Don’t put off becoming your strongest self. Show up, level up, and be the reliable force your crew counts on. Commit to change, and we’ll get you there.
