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. 3 programs. 1 Price.


This is our beginner to intermediate program. Designed for those with minimal equipment to complete at home or at the station. 

Perfect for those who:

  • are starting from scratch
  • wanting to increase cardiovascular endurance
  • training for the cpat

“Hi Coach, passed my cpat today. Thank you for putting this program together for us. I am going to take a few day off then hit it hard again on monday!”

Vivian S.

02. FDx

This is our intermediate to advanced strength and conditioning program. Designed for those with two goals. to become stronger and faster. it’s that simple. 

Perfect for those who:

  • already have lifting experience
  • wanting to increase muscle mass while staying fit
  • like old school lifting and body building

“I am  seeing significant improvements in my fitness already and the warm up”s alone have fixed my tight back. I weight 175 and just pr’d on my bench, deadlift and squat. I just want to say thank you to the community for motivating me to keep going.”

reed k.

03. FD metcon

Designed for those who already have functional fitness experience and want to take their fitness to the next level. 

Perfect for those who:

  • who have access to a box or normal cf equipment
  • wanting to increase conditioning, strength and skill
  • want to join the most elite group of FF’s on the planet

“”I never thought  i’d be repping out 185 power snatch  ever! Thank you for the push. i’ve seen gains in every lift and took 1:30 off my fran time. first time unbroken!

John g.

 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”

Stephanie H.

Firefighter/EMT CO.

“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. 

Trevor F.

Aspiring Firefighter OKC

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 

*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 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 – You will need access to dumbbells, a barbell, bench, weights and squat rack/pull up bar. 

FD METCON – You’ll need access to basic box equipment such as a barbell, dumbbells, jump rope, bumpers, rings, assault bike and rower. 


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.  

What if i don't have time?

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.

$1 trial includes


fd x

fd metcon

one-on-one coaching advice

Advanced aerobic conditioning

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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Plus great tips and tricks from the world of firefighter fitness

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