“we help firefighters lose weight, increase endurance and become stronger through athletic performance training”
our hero athlete membership gives you access to both programs. Two teams, one mission. Join the crew!
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.
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”
“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
Sign up for 7-day trial
Right now we are letting you sign up up for the HERO Athlete membership for only $1 for the next 7-days. You get to test drive the programs to see if it fits your schedule and personal goals
Download Training app
When you sign up for the trial, you will receive an access code to both programs. After you enter your codes, introduce yourself and then you’ll see the power of the community
put in the work
Each workout comes with video tutorials and a leaderboard for friendly competition. You’ll get to see how you progress through the ranks out of HERO Athletes from all around the world
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!”
“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
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 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.
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.
Supplying your heart and lungs with oxygen-rich blood is essential to health and wellness. That is why cardiovascular endurance is so critical. Our programs will help build your engine while producing stronger and longer work on the fire ground.
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.
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.
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.
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
- 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
Walk for 5 minutes
Wide leg seated fold – 3 min hold
Thread the needle – 2 min each side
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
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
- 10 walking lunges (focus on hip flexors and calves)
- 10 spiderman + reach
- 10 Mt. Climbers
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.
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
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.
we are letting you test our hero athlete membership for only $1 for the next 7-days
These are 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 our HERO Athlete Membership is $27/m after your 7 day trial – less than $1/day.
hero athlete membership
- Both HERO Elite and HERO Ignite
- 7 Day Trial
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
*You may cancel at anytime. After 7-days you will be charged $27/m. Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results through our firefighter workout programs.
what's the difference between Elite and ignite
HERO Elite is our functional body building /athletic performance program.
HERO Ignite is our body weight training program only.
Your HERO Athlete Membership comes with both programs.
We created a quiz for you to find the best program/route for your goals. You can find that HERE
Insanity – Doing the same thing over and over again expecting different results. Why are you here?
What equipment do I need?
What separates us from other programs is that we only use basic equipment because we want our approach to be highly accessible and convenient. All you need for HERO Elite is a barbell, weights, dumbbells a place to run and do pull ups. If we program exercises beyond that, we give you alternatives with the basics mentioned above. For example, if we ask you to do KB swings, we will show you how to do it with a dumbbell.
HERO Ignite will only require you to use your own body weight. This does require a pull up bar that you can easily buy or substitute for another exercise.
We don’t use machines, we build them
What fitness level do i need to be in?
All fitness levels are welcome in our HERO Athlete Membership. It doesn’t matter if you’re starting from scratch or have already been working out for 20 years. These workouts will challenge you helping you build an elite level of fitness required to do our job. We post scaled options for most workouts meaning you can scale down the intensity until you can do all tasks as prescribed.
It doesn’t matter where you are now, all that matters is where you believe you’re going.
How much does it cost?
The HERO Athlete Membership is 27$/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# 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
We want you to experience the whole HERO Athlete Membership 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.