Difficulty level: 3/10
Special notes: The backbone of firefighter fitness is the ability to carry heavy things long distances. This work out is a great way to push yourself. The sand bag ruck is a brisk walk not a run.
Weight: farmers carry 30-50lbs sandbag ruck 60-120lbs
Goal: 22-24min Substitute: Don’t have a sandbag use a 2.5inch hose bundle.
Difficulty level: 3/10
Special notes: You and your partner should accumulate the farmers carry and sand ruck meters together. Have one person working the other resting, and as soon as they drop the weight, the other person takes over. Everyone runs together.
Goal: 25-30min
Substitutes: Don’t have a sand bag use a 2.5inch hose bundle
