Shift Workout – May 24-26th

by | May 24, 2020 | group

In teams of 2 complete the following

400m run together

right into

5 min of dumbbell swings (alternating)

rest 2 min

5 min of dumbbell snatches (alternating)

rest 2 min

5 min of dumbbell goblet squats (alternating)

rest 2 min

5 min of hanging knee raises

right into a 400m run

  • each FF will run together but split reps for the 5 min sets
  • set a cone @50m (65 walking paces) run to it and back 4x for 400m run
  • for 5 min sets, sprint through it
  • example: FF1 does 30 dumbbell swings then FF 2 does 30… keep up pace for 5 min
  • use 30-50lb dumbbell

HERO Elite Waitlist

Enter your information below and we will notify you when we are open for registration. 

Awesome! Be sure to check your email for additional information!

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

Created Specifically for a Firefighter's Schedule

Awesome, check our inbox!

5 Step Video Series for Elite Firefighter Health and Wellness

Enter your info below to get instant access or check your inbox!

You have Successfully Subscribed!

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

Plus great tips and tricks from the world of firefighter fitness

Awesome, be sure to check your email! Be sure to check out our FREE FB Group - Fat2FitFD

Sign Up Below and We Will Send You An Application!

Looking forward to seeing what we can do for your department

Awesome! Fill out our simple application and we will get back to you!

Where Should We Send It?

Enter your information below and I will send you an email expaining the HERO Elite program in detail... Plus a sample workout!

Awesome, Check Your Email! Remember to look in promotions or spam if it doesn't show up.

Where Should We Send Your Free Nutrition Template?

Plus training on how to use it

Awesome!

Sign up for our FREE Daily Workout Program

Get instant access to HERO Basic

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

Let's Connect!

As soon as you sign up, you will recieve an email with instructions on how we can connect and schedule your free session!

Awesome, check your email! I am excited for you!

Sign Up For Our Waiting List

We are in the process of getting all our ducks in a row. Sign up below to get notified when we are open for registration 

Awesome! Keep your eyes open for any info from us. Until then... stay motivated and best of luck to you and your crew!

HERO Nutrition Course

Get Instant Access to our FREE HERO Video Nutrition Course + Our Printable Nutritonal Cheet Sheet

You have Successfully Subscribed!

We will also send a copy to your email so you can view as many times as you like

Join the Waiting List

 

Thank you for your interest in HERO Elite! We will let you know when enrollment for members will open again! In the meantime, sign up for the waitlist and we will send instructions on how to activate your FREE trial on our training app!

AWESOME

Join the VIP List to be Notified When We Launch Our First Video

You have Successfully Subscribed!

Where Should We Send Your FREE Nutrition Guide

You have Successfully Subscribed!

Join our VIP Wait List

Enter your information below to be placed on or wait list and recieve additional information 

Awesome! You have been placed on our wait list. Be sure to check your email for additional information.

Where Can We Send The Details ForOur FREE 5-Day Challenge?

You have Successfully Subscribed!

We promise to keep your email safe.

Get The Entire First Week of HERO Ignite for Free

Sign up below and we will send you the entire first week of HERO Ignite via emial. 

You have Successfully Subscribed!