HERO Ignite is the best High-Intensity Interval Training (HIIT) program for firefighters to hit at the station or at home. Perfect for those who are starting from scratch, training for the CPAT or have access to limited equipment. 

Equipment Needed: A pair of dumbbells, a jump rope and a mat.

I suggest 30-50s for men and 10-30s for women. If you do not have access to this, there are always bodyweight options until you can get the equipment needed. No excuses.

Frequency and Duration: There are six workouts posted every week with this program. You can do them all in a week or pick and choose according to your own schedule. Each workout takes about 30-45 min to complete.

Workout Sample:

DAILY-5 WARM-UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
(No Measure)

PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12 DB Hang Clusters
(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above
chest
-1:00 Rest b/t Sets-
(Score is Reps)

MOBILITY
Roller Shin Smash 

SPECIAL FEATURES: THIS PROGRAM COMES WITH AN ON-DEMAND VIDEO FOR EVERY SINGLE WORKOUT AS WELL AS VIDEO TUTORIALS WITHIN THE APP

The revolution in functional fitness you’ve been waiting for. HERO Elite combines daily classic strength training and functional conditioning into one highly-effective program. Perfect for those who already have experience with working out at an elite level or want to reach an elite level. 

Equipment Needed: HERO Elite will require 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 deliver modifications if needed on a daily basis. Simply ask the group in the app and myself or other members will help you out. There is power in the community!

Frequency and Duration: There are six workouts posted every week with this program. You can do them all in a week or pick and choose according to your own schedule. Each workout takes about 45 – 60 min to complete.

Workout Sample:

WARM-UP
AMRAP X 8 MINUTES
15 Glute Bridges
10 Step-Ups
10 Lunge + Twist
10 Ring Row Face Pull
10/10 Single DB RDL

STRENGTH
10-10-10
Deadlift*
*Build to a Moderate weight.
Complete 12/12 Single Leg Glute
Bridge-Ups after each set.
(Score is Weight)

CONDITIONING
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
15 Deadlifts (185/135)|(135/95)
20 Box Jumps (24/20)
20 Pull-Ups
(Score is Time)
Immediately Into…
AMRAP x 5 MINUTES
5 Deadlifts (225/155)|(155/105)
5 Box Jump Overs
5 Pull-Ups*
*C2B Optional.
(Score Rounds + Reps)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)

MOBILITY
Roller Shin Smash

A carefully balanced prescription of conditioning, gymnastic skill development, and strength training for the competitor. You know who you are if this program is for you. 

Equipment Needed: HERO Comp will require 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 deliver modifications if needed on a daily basis. Simply ask the group in the app and myself or other members will help you out. There is power in the community!

Frequency and Duration: There are six workouts posted every week with this program. You can do them all in a week or pick and choose according to your own schedule. Each workout takes about 45-60 min to complete.

Workout Sample:

WARM-UP
AMRAP x 5 MINUTES
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks
WORKOUT
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans
(115/75)|(75/55)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
1 ROUND FOR TIME
48 Sit-Ups
36 Hang Power Cleans
12 Bar Muscle-Ups
(Score is Time)
KG BB: (50/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
6 ROUNDS FOR TIME*
12 Hang Power Cleans
(115/75)|(75/55)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
2 ROUNDS FOR TIME**
36 Hang Power Cleans
12 Bar Muscle-Ups
*Partner 1 performs a full round while Partner 2
performs 16 Sit-Ups. Partner 2 begins the next full
round while Partner 1 performs 16 Sit-Ups.
** Partner 1 performs a full round while Partner 2
performs 48 Sit-Ups. Partner 2 begins the next full
round while Partner 1 performs 48 Sit-Ups.
(Score is Time)
KG BB: (50/35)|(35/25)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
OPTIONAL FINISHER
3 SETS
10 Slow Barbell Curls
Max Unbroken Banded Hammer
Curls*
*Must be done immediately after
setting the barbell down.
-Rest as needed b/t Sets-
(Score is Reps)

MOBILITY
Roller Shin Smash