HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – May 21-23rd
Perform as many push ups as possible in 1 min
rest 1 min
perform as many sit ups in 1 min
rest 1 min
perform as many push ups as possible in 30 sec
rest 30 sec
perform as many sit ups as possible in 30 sec
rest 3 min
run 400m
rest 45 sec
run 400m
rest 45 sec
run 400m
rest 3 min
run 400m
rest 45 sec
run 400m
rest 45 sec
run 400m
walk for 4 min
- Make the run tough – between a 1:45-2:00 pace
- if you do not have access to a track, place a cone @100m then run to it and back 2x
- 100m is 130 walking paces
Individual Programs
See how you rank against other firefighters around the world. Take your training to the next level with one of our individual HERO programs. Complete with training app, community support, leaderboards, mobility, coaches notes, video tutorials and percentages.
HERO Elite
Cost: $27/m after $1 trial
Focus: Increasing overall health and performance
Duration: On going
Intensity: Intermediate
Sessions Per Week: 5 + 1 Mobility Day
This program is for those looking to start, maintain and increase overall fitness with minimal equipment. It is designed to help you increase athletic performance by focusing on strength, speed and endurance.
HERO Ignite
Cost: $97
Focus: Weightloss
Duration: 12 weeks
Intensity: Beginner
Sessions Per Week: 5 + 1 Mobility Day
This program is for those who need to start at a slow pace. The main focus for this program is to help you lose weight, establish a baseline in strength and get you mobile enough to take your training to the next level.
