hero elite 

this program helps firefighters reach elite level fitness through functional body building and athletic performance TRAINING

it doesn’t matter what fitness level you’re in as long as you’re on a path to your best self (it’s time for consistency)

beginner

If you’re starting from scratch or a bad place in general, we’ve got you covered. Whether you are unhappy with the way you look/feel or you’re embarrassed, this program and the community will help mold you into a better firefighter/athlete. 

intermediate

Whether you’ve been working out for only one year or decades and you know you have room for improvement, this program will help fine tune your overall fitness by providing a solid and consistent structure that is both challenging and fun. 

elite

There is always room for progress. This program is designed to help you excel at your strengths as well as improve your weaknesses. We will help build you into a better athlete and turn you into a positive roll model at your Fire Dept. 

“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

The instructions and constant help along the way have increased my performance immensely! To be able to have a plan in place is a life saver! I am in paramedic school, life is anything but calm and organized. This program has become my go-to stress relief and the one constant thing I can count on while I’m in school. Hero Elite has helped me to become better both physically and mentally. I’m not just in better shape, I’m a happier and healthier person in general! This program is the real deal! Thank you for everything Donny!”

Randall T.

Firefighter/Paramedic 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”

Nick C.

Firefighter/EMT MD.

hero elite benefits

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 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. HERO Elite 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.

View hero elite Sample Week

This program is 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. Check out a typical week and see if this is something you can use to take your fitness to the Elite level. 

MONDAY

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.

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

 

TUESDAY

A. Warm Up

3 rounds with dowel (PVC or broom stick)
10 pass throughs
10 good mornings
10 high pulls

Front rack mobility

2 rounds with light dumbbells:
5 dead lifts
5 high pulls
5 hang cleans

20 scorpions (10 prone/10 supine)

B. Spanner

For time:

800m run or 1000m row
21 DB power cleans
800m run or 1000m row
15 DB power cleans
800m run or 1000m run
9 DB power cleans

RX – 50lb DBs men/35lb DB women
Scaled – anything modified

If you need to measure distance, place a cone @ 100m (about 130 walking paces) and run to it and back 4x for 800m

C. Recovery/Mobility

2 rounds alternating between each movement every 5 deep breaths:
Sampson stretch
Spiderman + reach
Upward dog
Downward dog
Child’s pose
Plank

 

WEDNESDAY

A. Warm Up

20 leg swings (20 each direction)

20 arm circles (20 each direction)

3 rounds:
10 dowel pass throughs
10 dowel good mornings
10 beat swings

2 rounds:
10 walking lunges
10 spiderman+reach (5 each side)
5 push ups

20 scorpions (10 prone/10 supine)

 

B. Deadlift

Work up to a moderate 5 rep deadlift in 5 sets

Notes: Warm up to your first weight and give me 5 good sets of 5. NOT A MAX. If you can, go barefoot, no belt and overhand grip only

C. 4 Alarm

Complete as many reps as possible in 8 minutes:

1 shoulder press
1 bar facing burpee
1 sumo deadlift high pull
1 toes to bar

RX is 95lbs men/65lbs women and toes to bar.
Scaled is modified weight and hanging knee raises. Be sure to enter score as scaled if you do scale this workout. Shoulder press is to be strict.

* Increase by one each round

Notes: For example, 1111,2222,3333… repeat pattern for 8 minutes. Calculate all reps as your score

D. Shoulder Combo

Complete 2 rounds of the shoulder combo

Notes: Follow video and use 2.5-5lbs. Give me 2 quality sets and focus on pushing through the burn. 

E. Recovery/Mobility

Wide leg seated fold – 2 min

Thread the needle – 2 min each side

Wrist stretch – 2 min

 

THURSDAY

A. Mobility Day/Active Recovery

Squat hold – 2 min (supported)

Sampson stretch – 2 min each side

Groiner stretch – 2 min each side

Pigeon stretch – 2 min each side

Squat hold – 2 min (unsupported)

Notes: For the first squat hold, hold on to a post or your couch and keep your knees out, chest tall and feet flat. Complete the other stretches and for the second squat hold, perform the same way but don’t hold on to anything and focus on maintaining proper squat form.

 

FRIDAY

A. Warm Up

3 rounds with dowel (PVC or broom stick)
10 pass throughs
10 good mornings
10 high pulls

Front rack mobility

2 rounds with empty barbell:
5 dead lifts
5 high pulls
5 hang cleans

20 scorpions (10 prone/10 supine)

B. Power Clean

For Quality:

1×10
2×8
3×5
4×2

Notes: Take your time and work on form. Feel free to post video within facebook group for advice. Instead of going for a max, use a moderate weight and focus on explosiveness.

Start light and slowly work your way up.

Post heaviest weight used.

C. Floor Wipers

Complete 3 sets of 20 reps

95lbs men/65lbs women

Notes: One rep is both sides. Don’t just think about core. Lock your shoulders in place and focus on shoulder stability as well.

D. Recovery/Mobility

Twisted groiner – 2 min each side

Bretzel stretch – 2 min each side

Frog stretch – 2 min

 

SATURDAY

A. Warm Up

200m run or 250m row (slow)

5 rounds alternating between each movement every 2 deep breaths:
Sampson stretch
Spiderman + reach
Upward dog
Downward dog
Child’s pose
Plank

B. Tempo Run

    Complete 4 rounds on track, treadmill or outside the station:

    3:00 moderate pace (70%)
    1:00 hard pace (90%)
    1:00 walk

    C. Recovery/Mobility

    5 min walk

    Now is the time to work on tight areas. If you need some assistance or not sure what to stretch, let us know in the group and I will post some videos.

    Great job HERO Elite team!

    SUNDAY

    REST DAY

     

    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 this program. Right now you have a unique opportunity to change your life today and become part of our HERO Elite team. 

    we are letting you test drive hero elite for only $1 for the next 7-days

    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. That being said the price for HERO Elite is $27/m after your 7 day trial – less than $1/day. 

    *You may cancel at anytime. After  7-days you will be charged $27/m. 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.

    FAQ

    what's the difference between HERO Elite and hero comp

    HERO Elite is our functional body building /athletic performance program that does not utilize movements such as hand stand push ups, snatches and muscle ups. HERO Elite focuses on performance training rather than complicated skills. However, HERO Comp is built for competitive Crossfit Athletes

    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 our firefighter workout programs 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. 

    We don’t use machines, we build them

    What fitness level do i need to be in?

    All fitness levels are welcome in to HERO Elite. 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?

    The HERO Elite Team membership is 27$/m after your 7-day $1 trial. The money made from this program has allowed us to produce more free and professional material for those that need it most. That has allowed us to reach an estimated 45k lbs lost since 2015 and closer to our goal of helping eliminate health related LODD for present and future firefighters. 

    Invest in yourself, if it was free you wouldn’t do it.  

    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 

     

     

    our GUARANTEE

    We want you to experience the whole HERO Elite program 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.

    $1 trial includes

    hero elite 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

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

    Created Specifically for a Firefighter's Schedule

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    5 Step Video Series for Elite Firefighter Health and Wellness

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

    Plus great tips and tricks from the world of firefighter fitness

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    Looking forward to seeing what we can do for your department

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    Plus training on how to use it

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

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