Daily Workouts for Firefighter performance.
the firefighter furnace mission is to improve athletic performance for those who save others. Firefighters are athletes, except for us our lives depend on our performance. That is why we live and train behind the motto “WE Can’t Quit”
The FD ATHLETE membership. 2 programs. 1 Price.
PROGRAM DETAILS
FDIGNITE IS OUR SPECIAL SPIN ON FAST-PACED INTERVAL TRAINING. WORKOUTS FOR THIS PROGRAM INVOLVE VERY LITTLE EQUIPMENT AND CAN BE PERFORMED ALMOST ANYWHERE — AT THE GYM, AT HOME, OR AT THE STATION. EVERY WORKOUT INVOLVES THREE OR FOUR DIFFERENT STATION ROTATIONS. ATHLETES WORK THROUGH EACH STATION FOR A SHORT PERIOD OF TIME THEN MOVE TO A NEW STATION. WORKOUTS WILL ALWAYS CHALLENGE ATHLETES TO PUSH THEMSELVES THROUGH THE BURN!
FDIGNITE IS PERFECT FOR:
- BEGINNERS TO INTERMEDIATE
- LOOKING FOR HIGH-ENERGY INTERVAL TRAINING
- FOCUSED ONLY ON CONDITIONING
- THOSE TRAINING FOR THE CPAT
- GROUP TRAINING AT THE ACADEMY OR DEPT.
- NEED A QUICK WORKOUT THAT THEY CAN DO ANYWHERE!
sample
Coaches Notes:
Today we have 4 stations. Each station you will complete 3 rounds of 1:00 on and 1:00 off. Finish all rounds in one station before moving to the next station.
Rest 1:00 before moving to the next station.
(Score is Reps Per Station)
WARM-UP
200m run or 250m row
2 Rounds:
20 Arm Circles
20 Scorpions (10 Supine)/(10 Prone)
8 Up-Downs
*After you complete 2 rounds of the warm up, proceed to warm up to your working weight for each station. Keep weight light and focus on form.
STATION 1 WORKOUT
Max DB Power Clean
(Score is Reps)
STATION 2 WORKOUT
Max Burpee Over DB
(Score is Reps)
STATION 3 WORKOUT
Max DB Front Squat
(Score is Reps)
STATION 4 WORKOUT
Max Mountain Climbers
(Score is Reps*)
*Reps are completed as 4-count. Every 4 Mt. Climbers is one rep.
RECOVERY
Couch Stretch – 2 MIN L/R
Groiner Stretch – 2 MIN L/R
PROGRAM DETAILS
The FDX program is built around a more focused approach on strength, conditioning and accessory work. In this program, athletes will experience a barbell-based lift around 4x/week. In addition to this focus on barbell proficiency, athletes will work on developing foundational skills in odd object and bodyweight strength exercises designed for optimal on-scene performance. FDX offers a linear approach to strength and focuses on core movements patterns like: squat, pull, push and an introduction to Olympic lifting. The conditioning element of FDX takes a similar “focused” approach and leans heavily into core movements, loading ranges, time domains, and volumes that deliver the most bang for the buck. The conditioning element will often incorporate key motor patterns or points of performance from the strength that directly transfer into the workout. In FDX, we specifically eliminate the most complex movements to better focus our athlete’s attention on what they really need the most – PERFORMANCE
sample
COACHES NOTES:
Workout Type – EFFORT | EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is typically relative to the length, loading, and volume. When an EFFORT workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.
Workout Feel – You feel that? Yea thats the pump we are about to have after this workout. The heavy Deadlifts should be completed in sets of 5 and athletes should have to brace properly for each set. Steadily push through the Box Jumps, we are looking at 1:00 per set of 10. For the Push-Ups we want to break them up early into manageable sets and avoid going until failure. For some this workout might be an effort, and for some it might feel like a grind.
WARM-UP
1 ROUND
8 Step-Ups
8 Barbell Good Mornings
8 Deadlifts from Hip to Above the Knee
8 Push-Up Dog Downs
Into…
2 ROUND
8 Single DB RDL (DB held with both hands)
8 Deadlifts from Hip to Below the Knee
8 Up-Downs
STRENGTH
5×3 Tempo Bench Press (32X1)*
*Keep weight Moderate-Heavy.
(Score is Weight)
*TEMPO:
:03 Down
:02 Hold at chest
X Explode up
:01 Reset at the top
CONDITIONING
FOR TIME
5 Deadlifts (275/185)|(185/135)*
10 Box Jumps
15 DB Deficit Push-Up*
10 Deadlifts
20 Box Jumps
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jumps
45 Push-Ups
*Ring Push-Up Optional.
(Score is Time)
*(275/185)|(185/135) is to be read as:
RX weight: 275lbs men/185lbs women
SCALED weight: 185lbs men/135lbs women
ACCESSORY WORK
Complete 3 Sets for Quality
10 Barbell Curls
10 Barbell Ab Roll Outs
RECOVERY
Doorway Pec Stretch – 2 MIN
Wide Leg Seated Fold – 3 MIN
Groiner Stretch – 2 MIN L/R
membership features
Training app
we utilize train heroic software for our platform. Each workout comes with video tutorials and a leaderboard so you can compete with firefighters from all around the world.
Weekly training view
when you become a fd athlete, you will receive a weekly view of your training so you can plan your workouts based on your own unique schedule/shift.
community access
within the app you have access to our community feed. here you can ask questions to the entire fd athlete community or one-on-one with your coach.
coaches notes
Each day you’ll receive coaches notes on how to attack the workout based on its purpose. Each day also comes with specific warm-up and mobility routines based on that day of training.
test drive the FD Athlete membership for only $1
after your 7-day trial, membership is $27/m. You may cancel at any time.
“This programming has been so helpful in finding consistency. I love the flexibility of being able to switch the workout days since they are programmed every week, and find the workouts that are easier for me to do on shift. The concentration that Donny puts on grip strength, core and flexibility has personally been my favorite part of the program. I love the leaderboard and competing with other firefighters as well as track my own progress. No matter what your fitness level is, be prepared for this program to challenge you mentally and physically”
“This program is seriously one of the best programs I have ever been a part of! I have been active all my life all the way up to playing college football and this is the best shape I have ever been in! With the direction of Donny and FDX community I have learned to be able to push my body past my mind. This program has made me mentally and physically tough, it has also shown me I still have a long ways to go to get where I want to be but I am now WILLING TO DO WHAT IT TAKES TO GET THERE” I highly suggest every one give it a shot, no matter what fitness level you’re in.
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 6000+ 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
FD athlete membership
- Both Programs
- 7 Day Trial
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
*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.
What fitness level do i need to be in?
All fitness levels are welcome in our FD Athlete Membership. It doesn’t matter if you’re starting from scratch or have already been working out for 20 years. These workouts will challenge you helping you build an elite level of fitness required to do our job. We post scaled options for most workouts meaning you can scale down the intensity until you can do all tasks as prescribed.
It doesn’t matter where you are now, all that matters is where you believe you’re going.
what equipment do I need?
FD IGNITE – only a pair of dumbbells are needed. However, if you do not have access to any, we’ve created a list of movement adjustments in our menu. Recommended DB weights are 35lbs men and 20lbs women.
FDX – requires access to a full functional fitness set-up including all common equipment like barbells, plates, C2 rowers, kettlebells, jump ropes and pull-up structure. In addition to the common equipment, dumbbells, slam balls and Assault bikes are used regularly. Less common equipment like strongman equipment, sleds, GHDs, heavy d-balls, or skis will typically not appear in workouts.
We also have a movement adjustment chart in the menu of our website for ideas for equipment modifications.
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 many training days per week?
Both programs have 6 workouts per week (Mon-Sat)
You can do all or pick and choose according to your own schedule and training goals.
I want you to really think about how important it is to make fitness a normal part of our lives, especially for us. Instead of saying “I don’t have time to workout” try saying “it’s not a priority” and see how it feels. Use that to motivate you to make fitness a normal part of your life.
It’s not about having time, it’s about making time for your health
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.
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.
