firefighter performance training

we help firefighters get and stay in shape through solid and consistent training no matter what fitness level they’re in for less than $1 a day

 

members since starting in 2015

our fd athlete membership comes with…

access to all programs

get access to all three of our firefighter performance training programs with our fd athlete membership

 

Training app

get access to our training app and save, track and compare workout results with firefighters all around the globe.

Weekly training view

workouts are posted a week ahead of time so you plan your workouts based on your own unique schedule/shift

community access

ask questions to the entire fd athlete family or with your coach through our members only community feed within the app

our programs

all three of our programs are similar but modified in a way that is more tailored for your goals. This way you can get others involved at the station as a team

fdx

fdx is our strength, conditioning and accessory work program that only has one focus… functional performance. no complicated movements, just straight work.

 

“love the program. I don’t need a lot of equipment so it makes it possible to do these at the station”

 

TRAINING OUTLINE

MONDAY 

Strength – We start with a strength session where we alternate between Bench or Squats.

Metcon – This workout will also be bench or squat focused. They are designed to be done with just a barbell or dumbbells.

Accessory – Here we slow things down and focus on bodybuilding style movements and core.

Overtime – This is optional work where we focus on the legs and lungs on a rower or bike.

TUESDAY

Skill – We usually start off with some optional skill work such as double unders or muscle ups.

Accessory – Usually one or two EMOM that focus on arms or core

Conditioning – This is the main focus of the day. We run 2x per week and Tuesday’s are usually shorter sprint focused work.

WEDNESDAY

Strength – We start with a strength session where we alternate between Deadlift or Shoulder Press

Metcon – This will also be deadlift and shoulder focused that can be done with only a barbell or dumbbells.

Accessory – Here we slow things down and focus on bodybuilding style movements and core.

Overtime – This is optional work where we work on odd object conditioning and anti-rotational core work.

THURSDAY

Recovery – Here we program a longer recovery session that focuses on specific body part mobility.

FRIDAY

Strength/Explosiveness – The main focus of the day is the olympic style movements where we alternate between power snatches or power clean to help build explosive strength.

Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.

Overtime – Optional work where you have the option to use a rower or a bike.

SATURDAY

Stamina Check – We kick off Saturday with a 50-100 reps for time workout that will help develop your stamina.

Conditioning – This is the main focus of the day. Saturdays are usually longer cardio focused work.

 

 

 

sample

¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden

WARM-UP / STRENGTH PRIMER

PART 1

Foam Roll 

Quads

Hamstring

IT Band

Upper and Lower Back

PART 2

2:00 Light Cardio

PART 3

2 ROUNDS

10 Dowel Pass Throughs

10 Dowel Good Mornings

10 Alt. Walking Lunges

10 Alt. Groiners

10 Alt. Downward Dog to Pigeon

 

STRENGTH

BENCH PRESS

1×5 @75%

1×3 @ 85%

1×1+ @95%

High percentages this week! The goal here is to get in 2 solid heavy sets then perform a max set at 95% on 1RM. Post number of reps at 95% in the community feed. If you do not have a one rep max, perform the same number of reps at a moderate to heavy weight. Grab a spotter and get in those heavy sets. 

WEEK 6 OF 12

(Score is Weight)

 

METCON

“PSI”

AMRAP X 3:00

3 Barbell Clusters (135/95)

3 Hand Release Push Ups

3 Strict Pull-Ups

-2:00 rest-

AMRAP X 6:00

6 Barbell Thrusters (95/65)

6 Feet Elevated Push-Ups

6 Chest to Bar Pull-Ups

-2:00 rest – 

AMRAP X 9:00

9 Air Squats

9 Push-Ups

9 Pull-Ups

Three different amraps to test your stamina today. Count rounds and reps for all three. For example, 3+4 on amrap 1 / 4+8 on amrap 2 / 6+3 on amrap 3 = 13.15. For the feet elevated push-ups, place feet on a 45lb plate. 

(Score is Rounds + Reps)

 

ACCESSORY

4 SETS

15 Hollow Body Rock

20 Alt. Bird Dogs

Rocking down and back is one rep for hollow rocks. L+R=2 reps on bird dogs. Nothing fancy, just some good quality core work. 

(No Measure)

 

(OVERTIME) LEGS AND LUNGS #6

EMOM X 10:00

MIN 1 – 12/10 Cal Row or 10/8 Cal Bike

MIN 2 – Max Burpees in :30

This is all about holding on. The row or bike should take about :30 so think of this as :30 on/:30 off. Alternate between movements each minute or 5 sets of each. 

(Score is Burpee Reps)

RECOVERY

Couch Stretch – 2:00/Side

Twisted Cross – 2:00/Side

fd build

fd build is our strength, bodybuilding and cardio program That combines functional strength and muscular endurance to help you look good and improve performance at the same time. 

 

“My favorite program so far. it’s the perfect combination of what i like to do and what i need to do”

TRAINING OUTLINE

MONDAY 

Strength – We start with a strength session where we alternate between Bench or Squats.

Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is chest, quads and core.

Overtime – This is optional work where we focus on the legs and lungs on a rower or bike.

TUESDAY

Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is arms and core.

Conditioning – This is the main focus of the day. We run 2x per week and Tuesday’s are usually shorter sprint focused work.

WEDNESDAY

Strength – We start with a strength session where we alternate between Deadlift or Shoulder Press

Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is hamstrings, back, shoulders and core. 

Overtime – This is optional work where we work on odd object conditioning and anti-rotational core work.

THURSDAY

Recovery – Here we program a longer recovery session that focuses on specific body part mobility.

FRIDAY

Strength/Explosiveness – The main focus of the day is the olympic style movements where we alternate between power snatches or power clean to help build explosive strength.

Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.

Overtime – Optional work where you have the option to use a rower or a bike.

SATURDAY

Stamina Check – We kick off Saturday with a 50-100 reps for time workout that will help develop your stamina.

Conditioning – This is the main focus of the day. Saturdays are usually longer cardio focused work.

 

 

 

sample

¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden

WARM-UP / STRENGTH PRIMER

PART 1

Foam Roll

Quads

Hamstring

IT Band

Upper and Lower Back

PART 2

2:00 Light Cardio

PART 3

2 ROUNDS

10 Dowel Pass Throughs

10 Dowel Good Mornings

10 Alt. Walking Lunges

10 Alt. Groiners

10 Alt. Downward Dog to Pigeon

 

STRENGTH

BENCH PRESS

1×5 @75%

1×3 @ 85%

1×1+ @95%

High percentages this week! The goal here is to get in 2 solid heavy sets then perform a max set at 95% on 1RM. Post number of reps at 95% in the community feed. If you do not have a one rep max, perform the same number of reps at a moderate to heavy weight. Grab a spotter and get in those heavy sets.

WEEK 6 OF 12

(Score is Weight)

BODYBUILDING PART 1

3 SETS

10/Side Single DB Bench Press

Right into…

20 DB Goblet Squats

Slow and controlled. Give me 10/side bench press then perform 20 slow DB goblet squats with the same weight. Focus on form and breathing each squat. Rest as needed between sets.

(Score is Weight)

 

BODYBUILDING PART 2

FOR QUALITY

75 Push-Ups

75 Inverted Rows

Perform a max set of push ups then do the same number of reps in inverted rows. Repeat until you knock out 75 of each. No measure so work on quality.

(No Measure)

 

BODYBUILDING PART 3

4 SETS

15 Hollow Body Rock

20 Alt. Bird Dogs

Rocking down and back is one rep for hollow rocks. L+R=2 reps on bird dogs. Nothing fancy, just some good quality core work.

(No Measure)

 

(OVERTIME) LEGS AND LUNGS #6

EMOM X 10:00

MIN 1 – 12/10 Cal Row or 10/8 Cal Bike

MIN 2 – Max Burpees in :30

This is all about holding on. The row or bike should take about :30 so think of this as :30 on/:30 off. Alternate between movements each minute or 5 sets of each.

(Score is Burpee Reps)

RECOVERY

Couch Stretch – 2:00/Side

Twisted Cross – 2:00/Side

fd ignite

fd ignite is our beginner version of FDX. all you need is a couple sets of dumbbells (or kettlebells) a place to do pull-ups and run. perfect for those starting from scratch or training for the academy.

 

“these workouts are perfect for me getting back into working out. after a few weeks of ignite i will give fdx a shot”

 

TRAINING OUTLINE

MONDAY 

Metcon – This workout will be bench or squat focused. They are designed to be done with just dumbbells or kettlebells. These workouts are a beginner version of the FDX metcon workout of the day. 

TUESDAY

Conditioning – We run 2x per week and Tuesday’s are usually shorter sprint focused work.

WEDNESDAY

Metcon – This workout will hamstring, back, shoulder and core focused. They are designed to be done with just dumbells or kettlebells. These workouts are a beginner version of the FDX metcon workout of the day. 

THURSDAY

Recovery – Here we program a longer recovery session that focuses on specific body part mobility.

FRIDAY

Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.

SATURDAY

Conditioning – Saturdays are usually longer cardio focused work where add various tempos and breathing instructions. 

 

 

 

sample

¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden

WARM-UP 

PART 1

Foam Roll

Quads

Hamstring

IT Band

Upper and Lower Back

PART 2

2:00 Light Cardio

PART 3

2 ROUNDS

10 Dowel Pass Throughs

10 Dowel Good Mornings

10 Alt. Walking Lunges

10 Alt. Groiners

10 Alt. Downward Dog to Pigeon

“PSI” IGNITE

AMRAP X 3:00

3 DB Clusters (35/20)

3 Hand Release Push Ups

3 Strict Pull-Ups or Inverted Rows

-2:00 rest-

AMRAP X 6:00

6 DB Thrusters (35/20)

6 Deficit Push-Ups

6 Pull-Ups or Inverted Rows

-2:00 rest – 

AMRAP X 9:00

9 Air Squats

9 Push-Ups

9 Inverted Rows

Three different amraps to test your stamina today. Count rounds and reps for all three. For example, 3+4 on amrap 1 / 4+8 on amrap 2 / 6+3 on amrap 3 = 13.15. For the deficit push-ups, use db’s as your grip and touch your chest to the floor. 

(Score is Rounds + Reps)

RECOVERY

Couch Stretch – 2:00/Side

Twisted Cross – 2:00/Side

 test drive the FD Athlete membership for only $1

after your 7-day trial, membership is $27/m. You may cancel at any time.

“Today Felt Awesome. Smooth rhythm the whole workout. I’m absolutely loving this program. I’m 37 and have never felt in better shape”

Bryan K

FDX

“First time working out in months. Drenched in sweat and feeling great. Feels nice to get back into it. Exactly what I was looking for”

Mark J

FD build

“Took the CPAT on Sunday. Crushed it by 2 minutes!! Thank you so much for helping me prepare. I owe it all to this program”

BRITNEY B

FD ignite

Ignite Fat loss

Reducing your body fat percentage is important for health, performance and confidence. The more you lose the better you’ll feel, look and perform. Once we get you to a good percentage, that is when we will work on fine tuning your engine.

INcrease on-scene performance

Fitness is more than lifting weights. We must utilize all energy systems to increase overall performance building you into a more well rounded firefighter/athlete. This program will help you excel at your strengths and work on weaknesses at the same time.

Decrease Pain

Mobility and posture are crucial because they help you perform while supporting injury prevention. Our mobility sessions will help fix any issues you have as well as prevent future incidents, so you can be at your best and achieve peak on-scene performance.

Boost Endurance

Supplying your heart and lungs with oxygen-rich blood is essential to health and wellness. That is why cardiovascular endurance is so critical. Our programs will help build your engine while producing stronger and longer work on the fire ground.

Improve Strength

Being a firefighter requires a different kind of strength. Why? Because we lift, pull, drag, and carry heavy objects in awkward positions. That’s a fundamental part of the job. Our focus is on making you a well-rounded firefighter so you can handle any task.

Stay Consistent

We have everything laid out for you so you can stay consistent in your training. With a week of workouts in advance and the support of the community, you should not have a problem getting your workout in for the day. We train together as a family.

meet your coaches

Donny pearson

I have had a passion in fitness and nutrition form an early age. Since then I have held multiple personal training certifications up to an elite level. I was a physical training leader within the U.S. Air Force helping members pass their PT tests. I then became a crossfit coach and even worked as a strength and conditioning coordinator for professional sports teams in Atlanta that led me to starting Firefighter Furnace in 2015.

Since then we have helped 7800+ firefighters prep for the CPAT,  reach their weight goals and transform their lives through the same method used in these programs. Right now you have a unique opportunity to change your life today and become part of our FD Athlete team.

Kirsten Therrien

Kirsten has been active her entire life, participating in a variety of sports. After college, she found CrossFit and it has been her passion ever since, and has transitioned to coaching as well. As a coach, Kirsten likes to meet people where they are at, but also push them to be the best that they can be on that day.

Kirsten has been a firefighter/EMT in Massachusetts since 2012, starting on a call department, then moving on to a career department in 2017. She also works at the Massachusetts Firefighting Academy. Kirsten has developed into a fitness leader in both of her jobs. She enjoys encouraging people to be fit for the job and better than they were the day before.

Finally, Kirsten loves being a dog mom to her three babies – Ellie, Beca, and Taco.

 test drive the FD Athlete membership for only $1

after your 7-day trial, membership is $27/m. You may cancel at any time.

These are serious program that produces serious results and it will require a lot from you. We have created the tools to help increase your overall health and wellness and now it is up to you decide to make a change. Train like your life depends on it and remember, WE CAN’T QUIT 

*You may cancel at anytime. After  7-days you will be charged $27/m. Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results through our firefighter workout programs.

faq

what does the trial include?

We want you to test the programs before jumping in fully. That being said, you’ll get 100% access to everything for the next 7-days to see if it is something you can really commit to.  

If you decide the program is not right for you and your schedule, no worries. We will cancel your account and help point you in the right direction. 

do the workouts require wearing bunker gear?

No, they are created to help you move better both in and out of your gear. However, if you do feel like wearing your gear and the workout allows it. Go right ahead. 

what makes the membership different?

Our workouts are created for firefighters by firefighters and training coaches that know the demands of the job. 

Job performance is always on our mind when programming workouts for each team. 

Even though the programs may be tailored for different goals, they are created in a similar way making it easy to get others involved at the station. 

is there a department discount?

Yes, if you have more than 10 members who are interested in the FD Athlete Membership, shoot me an email via contact us with how many members you have and we will go from there.  

how does the membership work?

When you sign up, you’ll be taken to a page with your access codes and link to download our training app. You’ll get instant access to your program complete with a whole week of workouts, leaderboards, exercise tutorials and the entire FD ATHLETE community. Workouts for the next week are posted the week prior so you can plan according to your own schedule. 

what equipment do I need?

For FDX and FD Build you’ll need access to a squat rack, pull-up rig, dumbbells, a barbell, weights (preferably bumpers) a place to run. We also program rowing and assault bike work but it can easily be substituted for running based on our cardio conversion chart. 

FD IGINTE – All you’ll need is a couple sets of dumbbells. Recommended weight for men is a set of 50’s and 35’s. For women we recommend 35’s and 20’s. That is it. 

 

our guarantee

We want you to experience the whole fd Athlete Membership before fully committing. If you decide it’s not for you, we will cancel your membership, no questions asked. There is no contract. We will also point you in the right direction based on what your goals are.

$1 trial includes

fdx

fd Build

fd IGNITE

one-on-one coaching advice

Training app with leaderboard

community access

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Plus great tips and tricks from the world of firefighter fitness

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