JP Navin

Difficulty level: 8/10 Special notes: Lots of cardio. The bench should be low enough reps that you can do them unbroken. Try and keep the 500 meter split time under 2mins. Weight: 30-50lbs Dumbbells Goal: 17-19mins. Substitute: If you don’t have a rower then run 800 Meters. Difficulty level: 9/10 Special notes: Lots of cardio. […]

Difficulty level: 6/10 Special notes: This is a different take on a classic crossfit workout. Sandbags are my favorite piece of fitness equipment. They can be used like a barbell but the weight shifts which is closer to what the weight is like on the fireground. This is a stupid fast workout. So go fast.

Difficulty level: 8/10 Special notes: Your grips are going to be shot on this one. Burpee deadlifts are not devil presses. They are exactly what they sound like a burpee and a deadlift together. Lunges are just with the air pak on or weighted vest. 10 each leg (20 total) Weight: 30-50lbs dumbbells Goal: 24-27mins

Difficulty level: 7/10 Special notes: This will become a 10/10 if you don’t pace yourself on the run. If you try to kill the run you’re going to regret it. Weight: 20-40lb KB Goal: 22-24mins Substitute: If you don’t have KB’s you can sub DB snatch in. If you can’t do double unders then do

Difficulty level: 3/10 Special notes: Legs are going to feel heavy on the run. Every time you fall down on the wall the wall sit time stops but your overall workout time does not. Make sure your wall sits are done correctly. Thighs parallel to the ground. Weight: Bodyweight Goal: 11mins -14mins Substitute: If you

Difficulty level: 7/10 Special notes: This one is difficult because it’s easy to come out too fast, then be gassed for the rest of the workout. Strive to have the 400 meter run done in 2mins. Do your best to go unbroken on the sit-ups and the front squats. Weight: 65-95lbs Goal: 5-7rds. Substitute: If

Difficulty level: 6/10 Special notes: This is a 20 min work out. 9min for the first part 2 min rest 9min for the second part. One of the hardest things about firefighting is the inability to regulate your body temp well. This work out doesn’t have the extra weight of the air pak. But it

Difficulty level: 8/10 Special notes: The combo of the bike and the sandbag squats are going to attack the legs and really slow you down. The push-ups are going to feel like a rest. Weight: 60-100lbs sandbag Goal: 18-22mins Substitute: Don’t have a bike run 1200, 800, 400 meters Difficulty level: 8/10 Special notes: Try

Difficulty level: 10/10 Special notes: This is going to be a grind of a workout. But don’t worry you got this. Try to just keep a steady pace on step ups. Weight: 20-40lbs dumbbells Goal: 22-26 mins Substitute: Don’t wear gear Difficulty level: 10/10 Special notes: Try to evenly split the workload except for bear

Difficulty level: 8/10 Special notes: The Latic acid build up in the arms and shoulders is going to be a very real thing. It’s going to burn. Weight: 20-40lbs dumbbells Goal: Score is the number of push presses you can get in the remaining time. Anything over 50 reps is going to be considered a