hero athlete fd Membership
training for all fitness levels
Affordable and realistic training solutions. We’ve served over 6000 firefighters since 2015
our department membership gives all members of your organization access to all programs for an entire year.They choose according to their fitness level and goals.
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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
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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
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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
SAMPLE
FOR A LIMITED TIME WE ARE OFFERING THIS ADVANCED MOBILITY PROGRAM FOR FREE. $14.99 PER MONTH VALUE
POWERED BY THE READY STATE
Go harder, recover faster, and Live Better with our mobility routine. Brought to you by Dr. Kelly Starrett of The Ready State, these daily mobilizations help relieve pain and lower the risk of injury. With better ROM, you’ll get more power from less effort which means your PRs don’t stand a chance!
Equipment Needed: Foam roller and lacrosse balls.
Frequency and Duration: Four detailed sessions per week at 3-6 min per day.
SPECIAL FEATURES: THIS PROGRAM IS DELIVERED IN A FOLLOW-ALONG VIDEO AFTER YOUR WORKOUT.
“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”
“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”
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”
“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”
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.
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.
Tier 1
10-49 members- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
- Performance Nutrition Guide
Tier 2
50-149 members- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
- Performance Nutrition Guide
*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.
FAQ
Can I test the program?
Yes, simply email me donny@firefighterfurnace and I will send your health and wellness coordinator access to all program to see if it’s a great fit for your organization.
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.
our GUARANTEE
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.
