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.

“Felt Awesome. Smooth rhythm the whole workout. I’m absolutely loving this program. I’m 37 and have never felt in better shape”

Bryan K


“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”

Mark J

FD build

“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”


FD ignite

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.

each individual at your department will receive:

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.



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.

DB Bench Press (5 x 5 )

*Go light and controlled. The goal here is form and stability. 

15min. to get as far as possible…
Single Unders or Plate Hops
immediately into
Alt. DB Hang Snatch
DB Rows (half on one arm half on other arm)


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.



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)

10 Situps
5 Hollow Body Hold to Superman
10 Hollow Body Rocks
10 Kip Swings
10 Scap Pushups

Bench Press (5 x 5 )
*Build in weight if able!

15min. to get as far as possible…
Double Unders
immediately into
Alt. DB Snatch 45/30

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




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.


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

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.

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.

10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.

1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.

30-45min LISS CARDIO
30sec. of Weighted Knee Tucks

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.

2min Cardio
2×20 Leg Lifts
2×10 Cossack Squat
2×10 Groiner
2×20 Glute Bridge
2×20 Scap Push-Ups

Bench Press (5 x 5 )
*Build in weight

15min. to get as far as possible…
Double Unders
immediately into
Alt. DB Snatch 50/35

(RX+ 1-2-3-4-5 Bar Muscle Ups instead of pull-ups)


Soft Tissue:
A. Supine Glute Area: with Lax Ball or Tennis Ball 90sec each
B. Adductor Foam Roll 90sec each

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. 

*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.


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.

do the workouts require wearing bunker gear?
No, they are created to help you move better both in and out of your gear. However, if you do feel like wearing your gear and the workout allows it. Go right ahead. 

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?
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.


fd Build



one-on-one coaching advice

Training app with leaderboard

community access

Performance Nutrition Course

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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