HERO Athlete Membership

“we help fire departments meet their fitness requirements by supplying fun and competitive workouts”

Affordable and realistic training solutions 



our hero athlete membership gives all members of your organization access to both programs for an entire year. Two teams, one mission.   Join the crew!

HERO ignite

Style: Body Weight Performance

Focus: Weight-Loss and Functional Performance

Intensity: Beginner to Intermediate

Sessions Per Week: 5 + 1 Mobility Day

This program is requires zero equipment. By focusing on calisthenics, cardio and core, this program is designed to attack every muscle in your body. We took normal body weight movements and turned them into fun and competitive workouts 

HERO Elite

Style: Functional Body Building

Focus: Increase Health and Athletic Performance

Intensity: Intermediate to Advanced

Sessions Per Week: 5 + 1 Mobility Day

This program is for those looking to start, maintain and increase overall fitness with minimal equipment. HERO Elite designed to help you increase athletic performance by focusing on strength, speed and endurance 

“I have to say this is the best fitness product that I have ever come across for our job. All of the workouts fit in perfectly with the movements that we do. I have always worked out but never had any true guidance or plan for improvement, but the train heroic app motivates me every day and I am excited to try out the next days workout. Also seeing the interaction between members, motivating each other, and sending some knowledge each other’s way is another great aspect of this product. The community is worth more than anything”

Oliver K.

Firefighter/Paramedic CA.

“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 Hero Elite 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”

Trevor F.

Aspiring Firefighter OKC

Getting started is simple, here’s how. Your Plan of action

Invest in your crews health and wellness

As soon as your departments gains access you will receive a code for your members to login to the training app. Each members will receive their own profile and will be able to compete every day with firefighters all around the world to help keep them motivated

Put in the work

Each member will have access to both programs making it to where they can train either at the station, gym or at home with no equipment. Each day comes with video tutorials and leaderboard. You will also be able to monitor activity for each individual within your organization

Monitor Results

We perform fitness assessments every quarter so you can moniter fitness levels for each member of your organization. Our data tracking software in the training app makes it easier for you to monitor results based on these assessments scores making the adminitration process easier

“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.

“I had tried many other programs that were designed for firefighters. None of which I thought quite prepared me for the job. As many of you know firefighting can be very demanding at times. Firefighters need to have strength, endurance, and flexibility when it matters. I truly believe this program helps prepare firefighters in all these categories. Since I started this program I have noticed a big difference not only in the weight room where I have PR’d all my lifts but also in the field when running calls. I have really enjoyed this program”

Nicki C.

Firefighter/EMT MD.

hero athlete membership benefits

Reduce pain and injury

With our advanced mobility routines, we carefully integrate pre-hab type movements to help your members with pain from postural/muscular imbalances. Each session has a warm up and recovery to work on injury prevention as well as a full day deticated to mobility. 

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. 

Boost Health and Wellness

A health and wellness program is more than just weight-loss. Weight-loss and reduction in body fat is just a by-product of a solid program. We help your members with a strategic long-term health and wellness plan to help boost camraderie and productivity at your organization. 

Stay consistent

This is the most important aspect of any successful fitness program. Our leaderboards and community has showed us a drastic improvement in motivation that has a compound effect on the overall health and wellness of your organization. 

Click here to View two Sample Workouts from both programs

These programs are designed to give you structure and guidance with friendly competition to keep you motivated.  Each workout comes with a specific warm up and recovery session with video tutorials. Here are two examples from each team.





Coaches Notes: Today we work on a little strength then test your stamina with climb the ladder. Warm up, lift, and recover with intention today. Remember why you started!

A. Warm Up

200m run or 250m row

3 rounds (slow)
5 push ups
5 jumping pull ups with slow negative
5 body squats

wrist stretch – 2 min

front rack mobility work – 2 min

B. Front Squat

  • Work up to a moderate set of 5 front squats in 5 sets

Notes: Think about smooth/non-stop reps. No stopping at the top or bottom. NOT A MAX. 

C. Bench Press

  • Work up to a moderate 5 rep bench press

Notes: Same as front squat, smooth reps here. NOT A MAX

D. Climb the Ladder

Complete as many reps as possible in 8 minutes:

  • 1 push up
  • 1 pull up
  • 1 air squat
  • 1 butterfly sit up

* Increase by one each round.

Notes: For example, 1,1,1,1/2,2,2,2/3,3,3,3… repeat pattern for 8 minutes. Your score is competed reps in 8 minutes. Post score on the leaderboard

This will be easy for about a minute. Think about working at a moderate pace for you. Any pullup form will do. 

E. Recovery/Mobility

Seated quad stretch – 2 min

Chest stretch – 2 min

Ankle mobility work – 2 min



Coaches Notes: Today we will test your endurance and stamina with a fun workout called “Spanner” it’s the only thing you’re doing today so warm up well and hit it hard. There will be optional accessory work at the end. Pick one or both.

A. Warm Up

200m run or 250m row

3 rounds with dowel: (PVC or Broom Stick)

  • 10 pass throughs
  • 10 good mornings
  • 10 high pulls
  • 10 walking lunges

B. “Spanner”

For time:

  • 800m run
  • 20 DB power cleans
  • 800m run
  • 15 DB power cleans
  • 800m run
  • 10 DB power cleans

RX – 50lb DB’s men/35lb DB’s women

Scaled – Anything modified, this includes weight and distance. Be sure to enter score as scaled.

Notes: Be sure to practice the dumbbell power cleans first and work your way up to the weight used. Map out your run. If you do not have a way to measure 800m, place a cone at 100m (130 walking paces) and run to it and back 4x. Enter your time on the leaderboard. This is a workout used for an assessment, get a good solid score so we can improve it!

C. Accessory Work (optional)

Option A – give me 4 sets completed as a superset:

  • 10 alternating dumbbell curls
  • 10 tricep kick backs

Option B – Complete as many rounds as possible in 4 minutes

  • 4 unbroken strict hand stand push ups

D. Recovery

Walk for 5 minutes

Wide leg seated fold – 3 min hold

Thread the needle – 2 min each side


HERO ignite



Coaches Notes: Today is simple and effective. We will focus primarily on quads and chest today and a little bit of back and core. Warm up well and get it done!

A. Warm Up

3 rounds:

10 arm circles (10 each side)

10 walking lunges

5 downward dog to push up


B. Tempo Flow

4 rounds for quality:

  • 10 Bulgarian split squat
  • 10 push ups

Notes: These are to be done slow with a purpose. 3 seconds down and 1 second up. You can use a bench or couch.

C. High Rep

Complete 3 rounds for quality:

  • 20 back widows
  • 20 Cossack squats

Notes: This is for quality as well. Give me 3 good sets. Move smooth focusing on maintaining the same pace the entire time. 

D. Forward Lay

Complete 2 rounds for time:

  • 20 air squats
  • 20 curtsy lunges
  • 20 push ups

Notes: This is for speed. Each time through the list is one round. Complete 2 rounds as fast as possible and post score on the leaderboard. This is quick burner that will test stamina.

E. Plank Test

Complete 1 round:

  • Max plank hold

Notes: Do a couple sets of :20 then hold for a max plank hold. Post your score on the leaderboard. Be sure to post your score so we can re-test this later.

F. Recovery/Mobility Flow

Alternate every 2 deep breaths for 5 minutes:

  • Upward dog
  • Downward dog
  • Child’s pose
  • Sampson stretch (2 breaths each side)



Coaches Notes: Your legs may be a little sore today. That’s okay. Today is all about cardio and flushing your legs to help you recover. Do not go all out, today is a steady pace keeping your heart rate at a lower but consistent level. Today is a good day to focus on running form.

A. Warm Up

3 rounds:

  • 10 walking lunges (focus on hip flexors and calves)
  • 10 spiderman + reach
  • 10 Mt. Climbers

B. Cardio/Recovery

Complete NOT FOR TIME:

  • Run for 8 minutes
  • Walk for 4 minutes
  • Run for 6 minutes
  • Walk for 2 minutes
  • Run for 4 minutes
  • Walk for 10 minutes

Notes: Run at a recovery pace. You may use treadill or use a rower if you have one. Remember, this is a recovery pace. Stay the same speed the entire time.

C. Recovery

After your 10 min walk, spend about 10-15 min working on tight areas. If you need some guidance, feel free to ask in the group and we will point you in the right direction. Great work everyone!


Meet your training coach

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 thousands of firefighters reach their 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 HERO Athlete team. 

quick firefighter death/injury stats  


firefighters Died in the line of duty in 2019


of deaths are Caused by Overexertion and stress


of fireground injuries involve strains/sprains

average cost per on-duty injury

Invest on your greatest asset.

for less than $10/firefighter, you can increase health and wellness within your FD for an entire year 

Please choose a tier based on your departments size so we can make this process as smooth as possible for you and your members. If you have more than 150 firefighters, please contact us directly for a quote. 

*Upon purchase, you will be charged according to your tier. This is a one time fee and you will have to renew each year. Individual 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's the difference between Elite and ignite

HERO Elite is our functional body building /athletic performance program.

HERO Ignite is our body weight training program only.

Your HERO Athlete Membership comes with both programs and everyone will have access to both. 

Insanity – Doing the same thing over and over again expecting different results. Why are you here?

What equipment do I need?

What separates us from other programs is that we only use basic equipment because we want our approach to be highly accessible and convenient. All you need for HERO Elite is a barbell, weights, dumbbells a place to run and do pull ups. If we program exercises beyond that, we give you alternatives with the basics mentioned above. For example, if we ask you to do KB swings, we will show you how to do it with a dumbbell. 


HERO Ignite will only require you to use your own body weight. This does require a pull up bar that you can easily buy or substitute for another exercise. 

We don’t use machines, we build them

What fitness level do i need to be in?

All fitness levels are welcome in our HERO 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.

How much does it cost?

You will be billed according to your tier. This is not a reoccurring transaction so you must sign up again each year to remain active within the membership. We will send a notification before the next year so budgeting can be done with ease. 

Invest in your greatest asset.   

How long do the workouts take?

On average you can get done with a session in less than an hour. Some days will be short and others will be long, just like our calls. However, you have to make fitness a priority with our jobs. We post a week in advance so you can tailor it around your own unique schedule. 


Compare time set aside for fitness to the time scrolling the internet. 

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 


We want the best for your department. If you decide this membership is not a good fit for your organization, we will issue a refund within the first 30 days of purchase. There is no contract. 

Membership includes

hero elite access

hero Ignite access

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

Check Your Inbox! If it shows up under spam or promotions, simply move it to inbox so you don't miss anything. DON'T forget to share this page!

HERO Elite Waitlist

Enter your information below and we will notify you when we are open for registration. 

Awesome! Be sure to check your email for additional information!

Where Should We Send Your Free 30-Day Nutrition Plan?

Created Specifically for a Firefighter's Schedule

Awesome, check our inbox!

5 Step Video Series for Elite Firefighter Health and Wellness

Enter your info below to get instant access or check your inbox!

You have Successfully Subscribed!

Where should we send your FREE workout from our HERO Training Program?

Plus great tips and tricks from the world of firefighter fitness

Awesome, be sure to check your email! Be sure to check out our FREE FB Group - Fat2FitFD

Sign Up Below and We Will Send You An Application!

Looking forward to seeing what we can do for your department

Awesome! Fill out our simple application and we will get back to you!

Where Should We Send It?

Enter your information below and I will send you an email expaining the HERO Elite program in detail... Plus a sample workout!

Awesome, Check Your Email! Remember to look in promotions or spam if it doesn't show up.

Where Should We Send Your Free Nutrition Template?

Plus training on how to use it


Sign up for our FREE Daily Workout Program

Get instant access to HERO Basic

Awesome! Workouts are posted every Monday so keep your eyes open!

Let's Connect!

As soon as you sign up, you will recieve an email with instructions on how we can connect and schedule your free session!

Awesome, check your email! I am excited for you!

Sign Up For Our Waiting List

We are in the process of getting all our ducks in a row. Sign up below to get notified when we are open for registration 

Awesome! Keep your eyes open for any info from us. Until then... stay motivated and best of luck to you and your crew!

HERO Nutrition Course

Get Instant Access to our FREE HERO Video Nutrition Course + Our Printable Nutritonal Cheet Sheet

You have Successfully Subscribed!

Join the Waiting List


Thank you for your interest in HERO Elite! We will let you know when enrollment for members will open again! In the meantime, sign up for the waitlist and we will send instructions on how to activate your FREE trial on our training app!


Join the VIP List to be Notified When We Launch Our First Video

You have Successfully Subscribed!

Where Should We Send Your FREE Nutrition Guide

You have Successfully Subscribed!

Join our VIP Wait List

Enter your information below to be placed on or wait list and recieve additional information 

Awesome! You have been placed on our wait list. Be sure to check your email for additional information.

Where Can We Send The Details ForOur FREE 5-Day Challenge?

You have Successfully Subscribed!

Get The Entire First Week of HERO Ignite for Free

Sign up below and we will send you the entire first week of HERO Ignite via emial. 

You have Successfully Subscribed!

Share This