FD Athlete program // Department access
We assist departments in enhancing health and performance using a proven workout method that is effective for individuals at any fitness level.
STEP ONE // Download our free e-book crafted by Donny Pearson, CEO of Firefighter Furnace LLC. This guide introduces the FD Athlete program, designed to boost firefighters’ physical and mental fitness through customized workouts and educational content. It aligns with NFPA standards and demonstrates proven benefits and ROI for fire departments.
As the Health & Safety Chief at Joint Base Charleston, I am compelled to share the transformative impact Mr. Donny Pearson has had on our fire department through the FD Athlete Program.
Donny’s expertise in health, exercise, and sports science is evident in the customized fitness regimens he has developed, specifically tailored to meet the rigorous demands of firefighting. His programs directly address common health issues among firefighters such as obesity, high blood pressure, and early-stage diabetes, showcasing a profound understanding of how fitness correlates with our occupational needs.
Since the implementation of his FD Athlete Program, we have observed a remarkable decrease in work-related injuries and workers’ compensation claims, signifying a safer working environment. More importantly, there has been a notable improvement in the overall health of our firefighters. Their increased fitness levels are visible, not only physically — with many showing reduced waist sizes — but also in their enhanced stamina and resilience on the job.
Donny’s ability to connect with and motivate individuals, coupled with his innovative approach to fitness, has cultivated a new culture of health consciousness within our department. His programs are not just workouts; they are educational journeys that engage firefighters on the importance of health and fitness in their professional and personal lives.
The success at Joint Base Charleston has turned Donny into a sought-after figure in firefighter fitness, with other departments within our command expressing keen interest in his training methods. It is without reservation that I attribute the positive changes within our department to Donny’s leadership and the FD Athlete Program. His ongoing contributions continue to inspire and empower our team, making him an indispensable asset to our community.
In summary, Donny Pearson’s introduction of the FD Athlete Program at our fire department has been nothing short of revolutionary. It is a privilege to recommend such a program that not only improves firefighter health but also enhances our effectiveness and safety in serving the community.
Ignite Fat loss
INcrease on-scene performance
Decrease Pain
Boost Endurance
Improve Strength
Stay Consistent
each individual at your department will receive:
access to all programs
Training app
Weekly training view
community access
nutrition course ($197 Value)
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
2min Cardio
2×20 Leg Lifts
2×10 Cossack Squat
2×10 Groiner
2×20 Glute Bridge
2×20 Scap Push-Ups
Take this slow and controlled and use it as a warm up. Think about priming the body and firing the right muscle groups.
METCON
5 Minute Cardio Machine Choice
40 Air Squats
30 Sit Ups
20 Burpees any type
10 pull-ups or jumping pull ups or ring rows
Move with intention. Remember smooth is fast.
(Score is Time)
RECOVERY
Groiner Stretch – 2:00/Side
Pigeon Stretch – 2:00/Side
Twisted Cross – 2:00/Side
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
WARM-UP
2min Cardio
2×20 Leg Lifts
2×10 Cossack Squat
2×10 Groiner
2×20 Glute Bridge
2×20 Scap Push-Ups
METCON
50/40 Cal Machine
40 DB Front Squats 40s/25s
30 TTB or Situps
20 Burpees
10 BMU / 12CTB / 15 pull-ups / 20 RR)
Time CAP: 15min.
*Have a plan here! Gotta move with intention here and have the burst at the end to finish strong!
(Score is Time)
AFTERBURN
5 rounds of:
5 Push-ups
5 V-ups
5 Star Jumps (jump as high as possible and spread arms and legs at the top of each jump)
*100m Run after each round
(No Measure)
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
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
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
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
Back Squat (Program (week 3 of 4))
5 x 7-8 RPE
3 x 9 RPE
1 x (try for a new MAX!)
(Score is Weight)
METCON
50/40 Cal Machine
40 Front Squats 115/75
30 TTB
20 Burpees
10 BMU or 12CTB / 15 pull-ups / 20 Ring Rows)
Time CAP: 15min.
*Have a plan here! Gotta move with intention here and have the burst at the end to finish strong!
(Score is Time)
ACCESSORY (OPTIONAL)
3 SETS FOR QUALITY
10 Barbell Bench Press
10 Barbell Bent Over Row
20 Plank w/ Alt. Hip Slaps
Quality focus here. Smooth perfect reps only. Take your time and give me 3 good sets.
(No Measure)
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
The monthly cost for fire departments to access FD Athlete is $270
You may cancel at any time.
head coaches
Donny pearson, B.B.A.
Donny Pearson, Founder & CEO of Firefighter Furnace LLC, has a mission: empower firefighters to conquer the challenges of their work through optimal fitness. Driven by this passion, he founded Firefighter Furnace in 2014, leveraging his experience as a firefighter since 2007 and an array of elite personal training certifications. Currently pursuing a Master’s in Tactical Athletic Performance, Donny’s expertise translates into results, evidenced by the tens of thousands of firefighters who have achieved peak performance through his specialized strength, conditioning, and mobility programs. Firefighter Furnace’s impact extends beyond fitness, actively advocating for improved health policies and resources within fire departments.
Phil galaska, B.S. ES
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.
Dr. Brad Anuszkiewicz, DC, PAK
Dr. Brad is a esteemed Doctor of Chiropractic and a highly skilled Professional Applied Kinesiologist with a specialization in Functional Neurology and Sport-Specific Rehabilitation. With a rich background spanning over 12 years, he has excelled as a coach, a certified USAPL judge, and a seasoned personal trainer. Dr. Brad brings a wealth of experience working with athletes of various levels, from geriatric individuals taking their first steps into training, to adaptive athletes, and accomplished professionals in the NFL. Additionally, he has provided expert guidance to track athletes associated with the esteemed US Olympic teams.
Anthony Mack, MS, CSCS
Anthony “AJ” Mack is a distinguished Professor of Kinesiology at CSU, currently pursuing his Ph.D. in Health & Sport Science. With a career spanning back to 2008, he holds a Master’s degree in Exercise Science, is a Certified Strength & Conditioning Specialist (CSCS) accredited by the National Strength & Conditioning Association. Having served as a former Collegiate Strength, Conditioning and Tactical Performance Coach, he brings a wealth of experience working with various college athletic teams and tactical professions, including football, baseball, men’s and women’s soccer, as well as first responders.
The monthly cost for fire departments to access FD Athlete is $270
We have created the tools to help increase your department health and wellness and now it is up to you decide to make a change.
FD athlete department membership
- Nutrition course
- All Programs
- Annual assessment
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
*You have the flexibility to cancel at any time. An initial charge of $270 will be applied, followed by recurring monthly charges until you choose to cancel your account. Individual results may vary. Testimonials and examples cited represent exceptional outcomes and do not intend to guarantee, promise, represent, and/or assure that everyone will achieve identical or similar results through our firefighter workout programs.
faq
What is the rOI?
Our main goal is to substantially decrease preventable metabolic disorders and injuries. As an illustration, let’s consider the potential return on investment for a department with 100 personnel.
With 100 personnel, statistically, there are 1.25 preventable injuries costing $118,789 annually, 1 in-service heart attack costing $600,000, and 20 obese individuals incurring hidden costs of $40,667.
The total annual preventable cost amounts to $759,455, while the investment on an annual basis is $3,240. The estimated return on investment is an impressive 23,440%.
The total cost per firefighter per month is $2.70.
Can I cancel at anytime?
Yes, there are no contracts. We want this to be an affordable and hassle free program. All you need to do is contact your program POC that will be provided after checkout.
how does the membership work?
Upon signing up, you will be directed to a page containing your department’s access codes and detailed instructions on how to download the training app. Save and share this page with your organization, and we’ll handle the rest. Each participant will gain immediate access to our program, including a full week of workouts, leaderboards, exercise tutorials, and the entire FD ATHLETE community. Workouts for the upcoming week are posted in advance, allowing you to plan according to your schedule.
what equipment do I need?
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.
