FD Athlete program // Department access
“Felt Awesome. Smooth rhythm the whole workout. I’m absolutely loving this program. I’m 37 and have never felt in better shape”
“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”
“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”
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)
sample
2 SETS
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.
WEIGHTLIFTING
DB Bench Press (5 x 5 )
*Go light and controlled. The goal here is form and stability.
METCON
15min. to get as far as possible…
50-40-30-20-10
Single Unders or Plate Hops
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Hang Snatch
DB Rows (half on one arm half on other arm)
RECOVERY
Walk 4min
Wide Leg Seated Fold – 3:00
Active Dead Hang – Accumulate 2:00
FD IGNITE (BEGINNER/intermediate )
sample
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)
Specific:
10 Situps
5 Hollow Body Hold to Superman
10 Hollow Body Rocks
10 Kip Swings
10 Scap Pushups
WEIGHTLIFTING
Bench Press (5 x 5 )
*Build in weight if able!
METCON
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Snatch 45/30
Pull-Ups
RECOVERY
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
FD BUILD (INTERMEDIATE)
sample
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
Walk 4min
Wide Leg Seated Fold – 3:00
Active Dead Hang – Accumulate 2:00
FDX (advanced)
sample
2min Cardio
2×20 Leg Lifts
2×10 Cossack Squat
2×10 Groiner
2×20 Glute Bridge
2×20 Scap Push-Ups
WEIGHTLIFTING
Bench Press (5 x 5 )
*Build in weight
METCON
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into
10-20-30-40-50
Alt. DB Snatch 50/35
Pull-Ups
(RX+ 1-2-3-4-5 Bar Muscle Ups instead of pull-ups)
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
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
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
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.
do the workouts require wearing bunker gear?
how does the membership work?
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.