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.
The FDX program is built around a more focused approach on strength, and conditioning. 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
– Focus is to improve/perfect the mechanics on the Deadlift. You have 5 more weeks ahead of you to find your heavy 2-Rep heavy so you should leave a little in the tank!
– Deadlift weight on the workout should be “light” enough to complete the Deadlifts unbroken or in two sets. This should probably be close to what you hit for your second set of 6 reps during the strength.
– Bike is an uncomfortable SPRINT! That can be repeated. Quick :15 rest then hammer out the Deadlifts.
Deadlift (Strength) — First we can try to elevate the Deadlift by putting the weights on top of some stacked plates, to see if this helps. Romanian Deadlifts, along with Glute Bridges are also a great adjustment. If all these are out of the picture, adjust to Squats.
Deadlifts(Workout) — First we can try to elevate the Deadlift to see if this helps our athletes. Double DB/KB deadlifts are a great adjustment. If all these are out of the picture, heavy Russian KB Swings along with Squats are the way to go.
Cal Bike — 30/24 Calorie Row/Ski, and 400m run are great adjustments. NOTE: Athletes will be rowing tomorrow (Saturday) and ideally we want to stay away from rowing back to back.
SPRINT | SPRINT workouts are typically designed to be performed at or near max intensity the entire duration. They are usually short, fast-paced, and very intense. SPRINT workouts require a near “all-out” effort from the athlete. When a SPRINT workout shows up, we want athletes to go fast.
2 ROUNDS (7:00 CAP)
:30 Bike *
5/5 Staggered Stance Good Morning
5/5 Crossbody DB Deadlifts
:30 Bike *
8 Wide Stance Good Mornings
8 Empty Barbell Deadlifts
*Athletes should increase the pace on the
bike each round.
*Build to a Moderate-Heavy weight.
(Score is Weight)
25/20 Cal Bike
15 Deadlifts (225/155)|(155/105)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
4 SETS FOR QUALITY
10 Barbell Curls
10 Barbell Ab Roll Outs
Wide Leg Seated Fold – 3 MIN
Groiner Stretch – 2 MIN L/R
FD FLEX is our functional strength and full-body bodybuilding program with a simple goal to look amazing and feel amazing. More burn, more pump. In FD FLEX, we trade out some “intensity” and “testing” for a little more “burn” and “aesthetics.” It doesn’t always have to be 21-15-9 to get an unreal workout. FD FLEX will deliver a great workout every single time. This is functional strength x bodybuilding the FD Athlete way!
Each 12-week training cycle for FD FLEX has macro (theme across the 12 weeks) and micro (month to month and week to week trends) focuses for athletes to follow. However, these cycles will not have rigid test or retest elements. This means you can jump in and out the program whenever and however you want.
Part A. Each workout will consist of Functional Strength elements. The most common motor patterns include: squat, lunge, push, pull, press, hinge, and various holds.
Part B. Many days, the assignment will be a “full-body” type of look and feel. Other days, Part B might be more focused and isolated; however, when taken as a whole the program will elicit a full-body effect.
Part C. Occasionally, we will introduce Optional Mixed Conditioning into the mix of FD FLEX. As the name hints, this will be conditioning based and completely optional — athlete’s can choose to complete these or not! Conditioning elements will mix different modes, time domains and intensities.
A. FUNCTIONAL STRENGTH
12-10-8-8-8 “No Touch” Deadlift (Heavy)*
*Barbell stops 1 inch off ground…:01 clear pause and the controlled up / down. Barbell only returns to ground after final rep. Neutral grip, no straps.
GOAL: RPE 8-9 | These are brutal. Fantastic way to keep tension in the body and really test the midline. Use this as an opportunity to train your grip strength as well…no over/under grip.
FD FLEX RPE SCALE…
- 10 – Absolute Max Intensity/Loading
- 8-9 – High to Very High Intensity/Loading
- 6-7 – Moderate to Moderate-High Intensity/Loading
- 4-5 – Light to Moderate Intensity/Loading
- 2-3 – Warm-Up to Light Intensity/Loading
- 1 – Little to No Intensity/Loading
- 20 Incline DB Bench (Moderate)
- 20 DB Curtsy Lunge (Moderate)
- Max Banded Tricep Pushdown
-Rest as Needed b/t Sets
- 20 Hollow Rock
- 20 DB Glute Bridge-Up
- 20 DB Hammer Curls (Light)
– Rest as Needed b/t Sets
GOAL: Upper/Lower body mix BB day. Should be able to complete the reps for each set with high attention to mechanic. Try not to let the DBs swing or get too much momentum in any movement. No rest b/t movements…try to flow right down the list.
C. MIXED CONDITIONING (OPTIONAL)
5 ROUNDS 3:00 ON / 1:00 OFF Mod-Pace Cardio (Any Machine or Run)*
*During “off” period…nasal breathing recovery
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.
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.
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.
for a limited time, as part of the fd athlete trial, You’ll get access to our 23 page nutrition guide created for optimal performance and health. It is designed to teach you how to eat in a challenge format. Do the challenge alone or as a dept. ($147 Value)
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.
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.
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.
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.
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
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 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
*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.
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 equipment do I need?
FD FLEX – You’ll need access to free weights, a bench, pull up rig and cardio machines.
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 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.
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.