shift workouts

Difficulty level: 10/10 Special notes: This is difficult even for the most fit. The pull-ups, push-ups and air squats can be divided any way you want. I prefer 20 sets of 5-10-15 keeps me moving the entire time. Weight: 20lb vest Goal: anything under an hour Substitute: Don’t wear a vest or do ring rows […]

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

Difficulty level: 4/10Special notes: This one is going to burn but is not too cardio intensive. The key is accepting you will do burpees. Try breaking the wall sit into sets of 1 min or 30 seconds.Weight: Body weightGoal: 10-12 minSubstitute: Not much to sub here. everyone should a have a wall to work with.

Difficulty level: 8/10 Special notes. There is a lot of volume in this one. keep a good pace in the first run faster than what would be your 5k pace. the weight for the thrusters is 25-45lbls barbell. The legs are going to feel like there is concrete attached to them during the second run.

Difficulty level: 5/10 Special notes. Keep the pullups strict no kipping in this one. If that’s too difficult check out the substitutes. The bench press is going to be where most people get slowed down. Consider going to a lower weight to minimize rest. There is a lot of muscle interference during this workout. Weight:

Difficulty level: 6/10 Special notes. This is basically a sprint on the echo bike followed by a very short rest. The DB snatches should almost feel like just that a rest. You should be moving quickly through them, and you really shouldn’t have to put them down. If you need to rest, then do it

Difficulty level: 7/10 Special notes. I have never met anyone that likes burpees. That’s why this is at a 7/10. How hard this gets is based on how hard you’re willing to push yourself.  Start the first run at your normal pace. Then in the burpees get big chunks. 20 -25 at a time. Then

Difficulty level: 7/10 Special notes. 10 rounds of anything is going to be difficult. The pullups will most likely wear you down first. Try to get the first 5-6 rounds unbroken. Weight: 40-60lbs dumbbells Goal: 22-24 mins Substitute: Use 20-40 dumbbells if the weight is too much. Difficulty level: 8/10 Special notes: 10 rounds of

Difficulty level: 3/10 Special notes. Simple and to the point. This is a good beginner in gear workout. If your more advanced, then make it 5 rounds. Weight: gear plus pack Goal: 9-11mins Substitute: Use the back of a pumper for step ups if you don’t have a box. Wear a vest if you are

Difficulty level: 4/10 Special notes. Two of my favorite movements are power cleans and sandbag rucks. So of course, I had to pair this with something that I hate like wall balls. If you are comfortable with the clean, then I challenge you to go heavy on this. Each of these movements you should be