For current and future firefighters
Become Stronger, Faster and More Reliable—When It Matters Most
Join over 20,000 with FDX—a firefighter fitness community helping you restore the promise you made the day you took the oath.
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
BACK SQUAT
4 SETS x 5 REPS @RPE-8
1 SET x 5+ REPS @RPE-9
-rest 2:00 b/t sets-
Scaled Version: Heavy DB/KB Goblet Squat or Leg Press Machine
(Score is heaviest weight)
GOAL: Focus on technique, brace the core by taking a deep breath through the belly. Smooth reps for all 5 sets. The last set (5+ reps) take to failure!
BUILD
4 SETS
6 Weighted Chin-Ups
12 BB/DB Shrug
Complete as a Superset
-rest 1:00-2:00 b/t sets-
(Score is weight for chin-ups)
OVERTIME
2 ROUNDS
12 DB Bicep Curls
12 Tricep Cable Pushdown
1:00 Bear Plank
-rest 1:00 min b/t rounds-
Scaled Version: Any bicep or tricep exercise
(Score is curl weight)
GOAL: Slow reps on the arm movement. Feel the pump!
TUESDAY
CORE/CARDIO/CALISTHENICS (C3)
ENERGY SYSTEM DEVELOPMENT
SPRINTS
Pick a device (Ski/Row/Bike)
6 SETS
:06 second sprint
-rest 1:45 b/t sets-
Scaled Version:
(Score total calories)
GOAL: ALL OUT EFFORT SPRINT. Move slowly during the rest.
SMOKE
30 MINUTES MAX CAL BIKE/ROW/SKI
6 ROUNDS (E5MOM for 30:00mins)
Every 5 minutes, starting at the 0 do:
1 ROUND
5 Pull-Ups
10 Push-Ups
15 Butterfly Sit-ups
Pick a cardio device. Every 5 minutes stop and do 1 Round of 5 pull-ups, 10 push-ups, 15 sit-ups and return to your device.
Scaled Version: Ring Rows for pull-ups
(Score is Total Calories)
GOAL: Push the Calisthenics and get back to the cardio ASAP.
REHAB
1 ROUND
1:00 Child’s Pose
1:00 Seated Quad Stretch/Side
1:00 Forearm Stretch/Side
WEDNESDAY
Strength/Bodybuilding Day
DEADLIFT
4 SETS x 5 REPS @RPE-8
1 SETS x 5+ REPS @RPE-9
-rest 2:00 b/t sets-
Scaled Version: Heavy DB/KB RDL or Trap-Bar DL
(Score is heaviest weight)
GOAL: Focus on technique, squeeze the lats, head up. Smooth reps for all 5 sets. The last set (5+ reps) take to failure!
BENCH PRESS
4 SETS x 5 REPS @RPE-8
1 SETS x 5+ REPS @RPE-9
-rest 2:00 b/t sets-
Scaled Version: Heavy DB/KB BP or Machine BP
(Score is heaviest weight)
GOAL: Focus on technique, squeeze the lats, head up. Smooth reps for all 5 sets. The last set (5+ reps) take to failure!
BUILD
3 SETS
8 DB Arnold Press
10/Side DB 1-Arm Row
Complete as a Superset
-rest 1:00-2:00 b/t sets-
(Score is weight for bent over row)
OVERTIME
2 ROUNDS
10 Dual DB Hammer Curls
12 DB Skullcrushers
15 Cable Crunches
Perform all 3 exercises in a row with minimal rest.
-rest 1:00 min b/t rounds-
(Score is tricep weight)
GOAL: Slow reps on the arm movement. Feel the pump!
FRIDAY
Funtional Strength/Metcon
HANG CLEAN+JERK
5 SETS x 2 REPS @RPE-7
-rest 2:00 b/t sets-
Scaled Version: DB Hang Clean & Jerk/Light Barbell emphasizing technique
(Score is weight)
GOAL: Pick a weight you can do unbroken.
OVERHAUL
FOR TIME
50 Box Jump Overs (24”/20”)
50 Front Squats (135/95)
50 Toes to Bar
Instructions: Complete each movement before moving to the next. Complete as fast as possible.
Scaled Version: BJO is step-up overs; FSq is (95/65) or Heavy Goblet Squat; Toes to Bar is Hanging Knees to Chest or Supine Knees to Elbow.
(Score is time)
GOAL: <12-15 minutes. Time Cap: 18 minutes.
OVERTIME
3 ROUNDS
15 Face Pulls @ RPE 7
12 Dips @ RPE 7
12/Side Alt. DB Curls @ RPE 7
Complete as a circuit with minimal rest. For quality.
-rest 1:00 b/t sets-
Scaled Version: Facepulls is band pull-aparts.
(Score is DB Curl weight)
SATURDAY
"the circus" crew circuit training
FLASH
6 ROUNDS (EMOM 30:00)
Minute 1: 200m Run
Minute 2: 5 BB Power Cleans (135/95)
Minute 3: 12 Burpees over Barbell
Minute 4: 15 Butterfly Sit-Ups
Minute 5: Rest
Work for :50secs, rest/transition for :10secs.
Scaled Version: Lighter Weight. DB Power Cleans. Traditional Burpees.
(Score is completion)
GOAL: Complete all the work in under :50sec each round.
REHAB
1 ROUND
3:00min slow walk
1:00 Groiner Stretch/Side
1:00 Forearm stretch/Side
1:00 Quad Stretch/Side
SUNDAY
active recovery/zone 2
ZONE 2
2 SETS
20:00min Max Distance (Bike/Row/Ski/Run)
Perform at a steady, conversational pace.
(No Measure)
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.
