This program is designed to maximize your endurance output and increase your overall engine so you can focus more on the task at hand while taking less time to recovery between movements


We use 4 different cycles per year to focus on correct movements to enhance barbell skill, technique, strength and stamina while utilizing programming science to not overload your CNS but help you improve quickly


Our metabolic conditioning strategy is created to effectively utilize your three energy pathways to maximize performance and prepare you for a higher level of competition by increasing load and intensity over time


Our program will help build the strength, skills and stamina needed to improve your gymnastics game so you can focus more on speed and strategy while maintaining an optimal heart rate to compete at a higher level

Program Details

HERO Comp is a competitive crossfit training program. We recommend that you have at have at least 3 years of competitive TRAINING experience before JOINING the team. Built by those who have competed at the highest level, this program will challenge you both physically and MENTALLY molding you into a better athlete.  

Focus: fine tune skills, strength and endurance 

Goal: build competitive athletes

Duration: On going for as you’re part of the crew

Intensity: Advanced with scaling options

Sessions per Week: 5 training days + 1 mobility session

Style of training: Competitive funtional fitness

Platform: Train Heroic app with leaderboard

Support: Professional Coach access and workout strategy

Nutrition: Performance nutrition guide delivered via PDF


View hero comp Sample Week

This is typical week of HERO Comp. You may complete the whole day in one session or split it into multiple sessions per day according to your schedule. We will have 4x 12-week cycles per year starting in January, April, July and October however we encourage you to start at anytime. Are you ready to take it to the next level and be a part of the HERO Comp Team?



Warm Up

– Go for a light 5 min jog
– Stretch Hamstrings, Calves, Shoulders and back
– Work through pull-up range of motion (ROM) and Squat ROM
3 Part Effort for Today



Workout 1 (WO1): Power/Composure/Recovery

Every 3 minutes for 18 minutes:
100m Sprint
8x185lb/125lb Deadlifts (DLs)
Rest remainder of the time
Score: Completed rounds (6 is top score)

– If you do not have a place to measure distance, place a cone @50m and sprint to it and back. 50m is about 65 walking paces.
-This workout is designed to spike heart rate and develop composure and recovery
Mindset: explosive output during the sprint and then immediate focus on structure while winded. Recover
the rest of the cycle time.
– Focus DL load into hamstrings and butt, not low back. Back flat while neutral head position, weight
pushing through heels
– This is continuous 6 rounds of 3 minutes. Rest is built into your 3min rounds
5 min break


WO2: Endurance

Every Minute on the Minute (EMOM) 10:
3 Bar Muscle Ups
6 Ring/Deficit Push-ups (hang rings 6” from floor or chest to floor push-ups with
hands on 45lb plates)
9 Box Jumps 24/20” box
Score: Total Rounds in 10 min

Mindset: Focus on moving at a rate that is sustainable for 10 min
Good rule to follow: 85% for 85% of the workout and then push through the end
Mobility: Hamstring Stretch, Quad Stretch, Calf Stretch, Supine Piriformis, Wrist (2 Min Each
*Do Not move right into Squats without a good break, hydration and meal


WO3: Quality/Strength Development

Score: Not scored

Mindset: Quality
– Weight Distributed evenly across heel and ball of foot. Big toe pressed firmly into floor while driving
knees outward. Chest up eyes forward and ABS flexed against ribcage.
– Work up to 70% with as many sets as needed and then do 6×4 @ 70%




Warm up

– Get the heart rate up with a 3-5 min jog, bike or row
2 Part Effort for Today

WO1: Endurance/Recovery

5 Rounds
Every 3 Min on the Min (E3MOM)
– 100m Farmers Carry w/ 50lbs Men/30lbs Women each hand
– Max Burpees
Rest 3 Min
Score: Total Burpees

Mindset: The first couple rounds the farmers carry will most likely be unbroken on the farmers carry but it
will rapidly change as your grip weakens. I recommend setting the weights down at the 50m turn around
for a quick 3-5 seconds and then continuing.

– Chest up, shoulders back, eyes 45 degrees out in front and steady/shorter than normal walking stride
length to prevent bouncing up and down & taxing grip and lungs.

– Knock out as many chest-to-floor burpees in the time remaining and log total number at the end of all
Immediately following:


WO2: Quality

Tabata (each movement is 4 min long in increments of 20 sec work, 10 sec rest
totaling 8 total rounds of each plank movement)
Right Side Plank
Left Side Plank
Center Plank
Score: No Score

Mobility: Twisted Cross, Scap/Lat Stretch, Puppy Pose, Upward Dog (1 Min Each Position)



Warm Up

3 min Jog, 30 Sec Squat Jumps, 30 Sec Med-Paced Burpees
2 Part Effort for Today


WO1: Red Zone

5 Rounds
400m Sprint
Rest 3 min

Score: Slowest Split Time (ex. 1 st Round=1:07, 2 nd Round 1:15, 3 rd Round 1:20, 4 th Round 1:25, 5 th
Round 1:35 so your score is going to be 10 sec since that was the largest gap b/w rounds)
Mindset: This is going to hurt so don’t come out the gate full blast because you won’t recover b/w rounds.
– Let’s use our 85% for 85% rule and remember to breathe
– Ball to Toe with a light kiss of the heel during the run. Keep eyes 45 degrees out in front and lean into
the run.
– RELAX as much as possible (do this by relaxing jaw and hands and performing long strides)
Mobility: Calf Stretch, Saddle Stretch, Seated Piriformis Stretch (2 Min each side)


WO2: Quality/Strength Development

Deadlift 6×6 @70%
Score: Not Scored

Mindset: Quality
– Focus DL load into hamstrings and butt, not low back. Back flat while neutral head position, weight
pushing through heels
– Work up to 70% with as many sets as needed and then do 6×6 @ 70%



Warm Up

2 Rounds: 200m jog, 30 sec Air Squats, 5 Barbell Thrusters
1 Part Effort for Today


WO1: Pain and Gain

1000m Row
20 Thrusters @ 95/65
750m row
15 Thrusters
500m Row
10 Thrusters
250m Row
5 Thrusters
Score: Time

Mindset: The goal here is to row steady at about 80-85%, and shoot for large thruster sets so you can
hurry back and try to recover on the row.
– Row: Focus on maintaining your posture throughout range of motion.
– Thrusters: Weight Distributed evenly across heel and ball of foot. Big toe pressed firmly into floor while
driving knees outward. Chest up eyes forward and ABS flexed against ribcage. Accelerate as you extend
out of the squat and into the overhead press and pull head through the window.
Mobility: Saddle Stretch, Hamstring Stretch, Supine Twist, Wall Split



Warm Up

– Hop on rower for 5 min
– Warm up shoulders for snatch
– Full range of motion squats (hip crease below parallel and butt and quads squeezed through at
the top.



3 Rounds for Time (RFT)
6 Snatch Grip Deadlift
8 Hang Snatch
10 Overhead (OVHD) Squats
Score: Time

Mindset: Quality
This workout is designed to stress quality endurance/grip.
– Focus SG DL load into hamstrings and butt, not low back while maintaining hook grip. Back flat while
neutral head position, weight pushing through heels
– Hang Snatch should have a nice and close bar path with Quick/snappy lockout under bar on the catch,
then stand tall.
– OVHD Squats: The bar should be positioned slightly behind the head with arms fully extended pressing
through the bar. Weight Distributed evenly across heel and ball of foot. Big toe pressed firmly into floor
while driving knees outward. Chest up eyes forward and ABS flexed against ribcage.
Mobility: Standing Straddle, Scapula/Lat Stretch, Twisted Lizard Pose, Wrist (1 Min ea.)




Active Recovery Day

Do some light running, hiking, biking, rowing, swimming.





Spend today stretching and hydrating. Cause we start again


rank structure 



After you have competed your first 12-week cycle (3 months) you will be promoted to the rank of Captain



Once you’ve been a member for 2 complete cycles (6 months) you will be promoted to the rank of Chief



As soon as you have competed your 3rd cycle (9 months) you will be promoted to the rank Chief and will eligble to be premired on our site as a HERO Athlete


“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.”

Oliver K.

Firefighter/Paramedic CA.

“Before trying Firefighter Furnace, 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 and there is an unlimited number of situations to be prepared for. Firefighters need to be athletes, well rounded athletes. Firefighters need to have strength, endurance, and flexibility when it matters most. I truly believe that 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 been able to increase in all my lifts but also in the field when running calls. I have really enjoyed this program. I would encourage any firefighter looking for a program that will prepare you for the job to try Firefighter Furnace. You will not be disappointed”

Nick C.

Firefighter/EMT MD.


Who is this Program for?

This is an advanced program for athletes who have had at least three years of competitive training. However, we do provide scaling options for those looking to compete for the first time. 

What is the difference between HERO elite and hero comp?

HERO Elite is for building overall athletic performance where HERO Comp is built for the Crossfit athlete. You need the basic  competitive skills for HERO Comp. For example, HSPU, dubs and muscle ups. 

What if this program is too advanced?

That is okay, stick with it and scale the workouts as needed. The goal is to be able to complete the workouts as RX and then you’ll know you’ve reached the next level of competition training. 

DO we work with percentages?

Yes, that being said we split the HERO Comp program into 4 cycles per year so we can find a base and slowly increase percentages to help you reach your maximum potential. 

Test drive hero comp for only $1

This is a serious program that produces serious results and it will require a lot from you. We have created the tools to help increase your overall health and wellness and now it is up to you decide to make a change. For a limited time we are allowing you to test drive the entire program for only $1 for the next 7 days. If you like it, the price is $34/m. That is less than $1 a day. You can cancel your membership at anytime, including in your trial. 

the next cycle starts:








*After your 7-day trial, you will be charged $34/m. You may cancel at anytime. Your 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.

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