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firefighter performance training

we are a team of motivated individuals that strive for elite physical fitness

our fd athlete membership comes with…

access to all programs

get access to all three of our firefighter performance training programs.

 

Training app

get access to our training app and save, track and compare workout results.

Weekly training view

plan your workouts based on your own unique schedule/shift.

community access

ask questions to the entire fd athlete family or with your coach.

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. 

 

sample

¨Most people fail, not because of lack of desire, but, because of lack of commitment.¨ – Vince Lombardi

Back and shoulder day! As we continue to work these tempos, be sure to really focus on the goal with it. Slow and controlled reps with a tight core each rep. Think about using your breath as a belt. Deep breath… lift… reset.

WARM-UP

2:00 Light Cardio

Into…

2 ROUNDS

10 Bootstrappers

10 Beat Swings

10 Empty Barbell Deadlifts

10 Empty Barbell Hang Cleans

10 Empty Barbell Push Press

 

STRENGTH

DEADLIFT (Tempo)

2×3 (2222)

2×3 (1111)

As soon as you’re done with your heaviest set. Perform one max set of deadlifts @80% of that weight. 

(Score is Heaviest Weight)

 

“DETAILS”

AMRAP X 9:00

3 Power Cleans (135/95)|(95/65)

3 Shoulder to Overhead

3 Strict Pull-Ups

3 Up-Down Over Bar

Multiple movements, low reps… this is all about transitioning. Set up your area, warm up well and think unbroken reps with smooth transitions the whole time.

(Score is Rounds+Reps)

 

ACCESSORY

3 SETS FOR QUALITY

10/Side Side Plank With Rotations 

Right into…

Max Lateral Raises

Think all core and a little rear delt with the plank work. Use the same weight for the lateral raises and go to failure. 

(Score is Side Plank With Rotation Weight)

 

OVERTIME (OPTIONAL)

ODD OBJECT CONDITIONING

3 SETS FOR QUALITY

25m/Side Single DB Waiters Carry

*Perform 10 Alt. DB Clean and Jerks After Each Set

25m is roughly 30 walking paces. Walk 30 paces down on the left side, switch to the right side and walk back. Focus on maintaining an upright back and keeping the core tight. Increase weight each set. 

(Score is Weight)

 

RECOVERY

Wide Leg Seated Fold 3:00

Puppy Pose – 1:00

Bretzel Stretch – 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. 

 

sample

¨Most people fail, not because of lack of desire, but, because of lack of commitment.¨ – Vince Lombardi

Back and shoulder day! As we continue to work these tempos, be sure to really focus on the goal with it. Slow and controlled reps with a tight core each rep. Think about using your breath as a belt. Deep breath… lift… reset.

 

WARM-UP

2:00 Light Cardio

Into…

2 ROUNDS

10 Bootstrappers

10 Beat Swings

10 Empty Barbell Deadlifts

10 Empty Barbell Hang Cleans

10 Empty Barbell Push Press

STRENGTH

DEADLIFT (Tempo)

2×3 (2222)

2×3 (1111)

As soon as you’re done with your heaviest set. Perform one max set of deadlifts @80% of that weight. 

(Score is Heaviest Weight)

BODYBUILDING PART 1

3 SETS

5 Strict Standing Barbell Shoulder Press

5 Strict Pull-Ups or Lat Pull-Downs

 

Slow and strict, if it is easy, go heavier and slower. Think brute strength

(Score is Shoulder Press Weight)

 

BODYBUILDING PART 2

3 SETS

10 DB Pull-Overs

10 Plate Front Raises

 

Slow and controlled for the Pull-Overs the perform the Front Raises Fast. 

-no more than :30 rest between sets-

(Score is Weight Used for Pull-Overs)

 

BODYBUILDING PART 3

3 SETS FOR QUALITY

10/Side Side Plank With Rotations 

Right into…

Max Lateral Raises

Think all core and a little rear delt with the plank work. Use the same weight for the lateral raises and go to failure. 

(Score is Side Plank With Rotation Weight)

 

OVERTIME (OPTIONAL)

ODD OBJECT CONDITIONING

3 SETS FOR QUALITY

25m/Side Single DB Waiters Carry

*Perform 10 Alt. DB Clean and Jerks After Each Set

25m is roughly 30 walking paces. Walk 30 paces down on the left side, switch to the right side and walk back. Focus on maintaining an upright back and keeping the core tight. Increase weight each set. 

(Score is Weight)

 

RECOVERY

Wide Leg Seated Fold 3:00

Puppy Pose – 1:00

Bretzel Stretch – 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.

 

sample

¨Most people fail, not because of lack of desire, but, because of lack of commitment.¨ – Vince Lombardi

Back and shoulder day! As we continue to work these tempos, be sure to really focus on the goal with it. Slow and controlled reps with a tight core each rep. Think about using your breath as a belt. Deep breath… lift… reset.

 

WARM-UP

2:00 Light Cardio

Into…

2 ROUNDS

10 Bootstrappers

10 Beat Swings

10 Light DB Deadlifts

10 Light DB Hang Cleans

10 Light DB Push Press

 

STRENGTH

DB RDL’s (Tempo)

2×3 (2222)

2×3 (1111)

Start light and work your way up to a moderate but difficult weight. 

(Score is Heaviest Weight)

 

“DETAILS” IGNITE

AMRAP X 9:00

3 DB Power Cleans (50/35)|(35/20)

3 Shoulder to Overhead

3 Jumping Pull-Ups or Inverted Rows

3 Up-Down Over DB

Multiple movements, low reps… this is all about transitioning. Set up your area, warm up well and think unbroken reps with smooth transitions the whole time. If you scale the weight to 35/20… Be sure to enter your score as scaled. 

(Score is Rounds+Reps)

 

OVERTIME (OPTIONAL)

2 SETS FOR QUALITY

20 Plank With Hip Slap

(No Measure)

RECOVERY

Wide Leg Seated Fold 3:00

Puppy Pose – 1:00

Bretzel Stretch – 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

Where Should We Send Your FREE 12 Week Workout Program?

PLUS Your Free Firefighter Nutrition Course To Help You Boost Health, Appearance and Perfromance

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HERO Elite Waitlist

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Created Specifically for a Firefighter's Schedule

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5 Step Video Series for Elite Firefighter Health and Wellness

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Plus great tips and tricks from the world of firefighter fitness

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Plus training on how to use it

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HERO Nutrition Course

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