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 2014
“Firefighters are athletes. The only difference is that we have a lot more at stake when it comes to performance. It’s not a matter of choosing not to quit; it’s a matter of being unable to quit.”
access to all programs
Get access to all four 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.
nutrition course ($197 Value)
Get instant access to our firefighter proof nutrition course on how to fuel properly according to goals and fitness level.
FD Athlete program
rank structure
An FD Athlete Membership provides you with access to all four programs. The purpose of these tiers is to offer you a tailored workout according to your current fitness level and support you in progressing through the ranks to enhance your fitness over time. Additionally, you have the flexibility to exercise individually or as part of a crew alongside members in various FD Athlete Programs.
If you’re starting from scratch, our goal is to get you from beginner to advanced in one year.
FD foundation (BEGINNER)
This program is tailored for individuals embarking on their fitness journey without prior experience. We’ll guide you in building the essential components of your fitness foundation, encompassing muscular and cardiovascular endurance, as well as mobility/flexibility, before advancing to our next level, FD Ignite.
sample
PRIMER
2 SETS
10 Scap Push-Ups
10 Inverted Scap Pulls
10/Side Knee Circles
10 Hollow Body Rocks
20 Alt. Bird Dogs
Take this slow and controlled and use it as a warm up. Think about priming the body and firing the right muscle groups.
WEIGHTLIFTING
DB Bench Press (5 x 5 )
*Go light and controlled. The goal here is form and stability.
METCON
15min. to get as far as possible…
50-40-30-20-10
Single Unders or Plate Hops
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Hang Snatch
DB Rows (half on one arm half on other arm)
RECOVERY
Walk 4min
Wide Leg Seated Fold – 3:00
Active Dead Hang – Accumulate 2:00
FD IGNITE (BEGINNER/intermediate )
This program is ideal for those seeking to elevate their workout intensity and enhance cardiovascular endurance and stamina. With a primary focus on conditioning, it is designed to propel you toward your health and weight-loss objectives.
sample
PRIMER
3min Cardio Choice
Complete 20 seconds of:
Arm Circles Forward/Backwards
Michael Phelps Arm Reaches
Upward/Downward Dog Transitions
Reach, Roll, Lift
Roll and Reach (Sitting down with legs spread, roll backwards then roll forwards extending your
hands forward)
Specific:
10 Situps
5 Hollow Body Hold to Superman
10 Hollow Body Rocks
10 Kip Swings
10 Scap Pushups
WEIGHTLIFTING
Bench Press (5 x 5 )
*Build in weight if able!
METCON
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Snatch 45/30
Pull-Ups
RECOVERY
A. Blue Angel with Ball (Under
Clavicle): 90 sec each side
B. Sink Mobilization: 2 min
C. Tricep Stretch: 90 sec each side
D. Childs Pose
FD BUILD (INTERMEDIATE)
This program combines functional strength, bodybuilding, and cardio elements to enhance your overall strength, muscular endurance, and physique. Tailored for individuals with prior experience, it’s perfect for those looking to concentrate on making significant gains in their fitness journey.
sample
PRIMER
3min Cardio
2×20 DB Chest Fly (Light)
2×10 External Rotator on Knee (Light)
2×10 Incline Y-Raise (Light)
2×10 Lunge each leg
2×25 Jumping Jacks
STRENGTH
LEGS:
Sumo Stance Deadlift
Set 1) 5 reps @RPE 7-8
Set 2) 3 reps @RPE 8-9
Set 3) MAX reps @RPE 9
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
CHEST: (decline emphasis)
30sec. of Max Effort Feet Elevated Push-Ups
30sec. REST
Repeat For 5 Total Sets.
BACK:
8-10 Landmine Rows on each arm.
*Use straps today if you can! Helps a lot with grip, so that you can really go heavy.
Rest 90sec. Repeat For 3 Total Sets.
SHOULDERS:
10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.
BIs:
8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.
TRIs:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.
LISS CARDIO + ABS (OPTIONAL)
30-45min LISS CARDIO
E5MOM:
30sec. of Weighted Knee Tucks
RECOVERY
Walk 4min
Wide Leg Seated Fold – 3:00
Active Dead Hang – Accumulate 2:00
FDX (advanced)
This program integrates strength and muscular endurance training with a focus on metabolic conditioning to enhance overall performance. Ideal for individuals with prior experience, it’s tailored for those looking to elevate various aspects of their fitness levels.
sample
WARM-UP
2min Cardio
2×20 Leg Lifts
2×10 Cossack Squat
2×10 Groiner
2×20 Glute Bridge
2×20 Scap Push-Ups
WEIGHTLIFTING
Bench Press (5 x 5 )
*Build in weight
METCON
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Snatch 50/35
Pull-Ups
(RX+ 1-2-3-4-5 Bar Muscle Ups instead of pull-ups)
RECOVERY
Soft Tissue:
A. Supine Glute Area: with Lax Ball or Tennis Ball 90sec each
B. Adductor Foam Roll 90sec each
Mobilize:
A. Pigeon Pose with Twist 2min each side
B. Frog Pose 2min
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”
“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”
“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”
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 head coaches
Donny pearson, B.B.A.
CEO AND HUMAN PERFORMANCE COORDINATOR
In 2014, Donny Pearson established Firefighter Furnace LLC with a dedicated mission: to combat the rising prevalence of heart disease and obesity among firefighters. Having acquired numerous personal training certifications, including elite and professional levels, Donny embarked on his firefighting journey in the U.S. Air Force back in 2007. Over the years, he has positively impacted tens of thousands of firefighters by implementing a highly specialized approach to strength, conditioning, and mobility programming, enabling them to achieve and maintain optimal fitness levels.
Phil galaska, B.S. ES
FITNESS PROGRAM DEVELOPER
Phil Galaska is a distinguished US Army Captain and serves as the Lead Program Director at Wando. Holding a Bachelor’s degree in Exercise Physiology, he boasts an impressive array of certifications including CFL2, CF Weightlifting, Adaptive Training Specialist, OPEX CCP, and Precision Nutrition L1. With a decade of experience as a coach and personal trainer, Phil is well-versed in working with a diverse range of athletes, from geriatric individuals venturing into training for the first time, to adaptive athletes, and even elite professionals from the NFL, MLB, and Golf. Additionally, he brings a wealth of expertise in training tactical athletes from the Fire Service and US Special Operations sector.
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
- Nutrition course
- All Programs
- 7 Day Trial
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
faq
what does the trial include?
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?
what makes the membership different?
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.
CAN I GET THIS FOR MY department
Yes, we have department memberships. Simply click HERE to apply and to receive quote.
how does the membership work?
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 and FD FOUNDATION – 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.
