Uncategorized

Difficulty level: 6/10 Special notes: Devil press is a burpee with dumbbells. It’s not enough to completely destroy you, but it’s not going to be easy. Weight: 30-50lbs Goal: 20-25mins Substitute: If you’re not ready for the devil press keep this one all body weight and do burpees Difficulty level: 6/10 Special notes: Divide the […]

Difficulty level: 5/10 Special notes: Very much a sprint. if you pick the correct weight, this can still be challenging. Weight: 95-135lb barbell Goal: 4-6min Substitute: Use 30-50 lbs dumbbells if you don’t have a barbell. Difficulty level: 5/10 Special notes: One person resting, the other working… split reps however you want. Try to keep

Difficulty level: 8/10 Special notes: Lots of muscle interference on this one, but that is what the fireground is… using the same muscle groups for an extended period of time under extremely stressful conditions. This is done murph style. break it up any way you want, in any order. Weight: a single 30-50lb dumbbell with