“Camaraderie is shared suffering and laughter.”
-Andy Stumpf
We all understand that physical fitness is part of our job description. This is a given. We need to be physically and mentally prepared for our job, and that means we should be working out on duty. How hard we workout should be balanced with the necessity of being ready to respond, but we can still get some work in.
One of the things we’ve learned is that crew workouts provide a lot for your team. The fitness benefits aside, crew workouts are a great way to build camaraderie within the crew. Going through a challenging workout together builds trust, confidence, respect, empathy, and teamwork.
Below are some workouts for you to try with your crew. Equipment can be substituted as needed, and most of these workouts can be performed on air or using a Blast Mask. If you want to be super efficient and diligently work on controlling how much air you consume during these workouts check out this post here for firefighter specific breathwork!
Give them a try and let us know how it goes!
All of these workouts are completely scaleable. Weights are not provided, it is up to you the weight you choose based on your level of experience and fitness. Don’t get wrapped around the axle on this, just pick a weight and go to work. You can also reduce reps and/or distances as needed to get what you need.
If you’re not sure what some movements are, consult a department Peer Fitness Trainer or use some of the online resources we’ve provided.
Finally, be sure to complete a thorough warm-up prior to jumping into a workout.
WORKOUT 01
In Teams of 2 Complete 3 Rounds for Total Reps of:
3:00 Bike/Row Cals
3:00 Burpees
3:00 Power Cleans, 135#/95#
WORKOUT 02
In Teams of 2 Complete 5 Rounds for Time of:
Partner 1: 100’ Farmer’s Carry
Partner 2: 100’ Farmers Carry
Partner 1: 10 Deadlifts
Partner 2: 10 Deadlifts
Partner 1: 8 Strict Pull-ups
Partner 2: 8 Strict Pull-ups
WORKOUT 03
Every 2:00 for 32:00 Complete:
0:00-2:00: Run 200m
2:00-4:00: 40 Russian Kettlbell Swings
4:00-6:00: Row 400m
6:00-8:00: 20 Box Step Ups to 24” w/ Hose Pack on Shoulder
WORKOUT 04
In Teams of 2 On Air (no bunkers) Complete As Many Rounds As Possible in 14:00 of:
Person 1: Row 15 Cal
Person 2: Row 15 Cal
Person 1: 50’ Odd Object Carry
Person 2: 50’ Odd Object Carry
Person 1: 0:30 Plank Hold
Person 2: 0:30 Plank Hold
At the 14:00 minute mark wheel breathe for 10:00 or until bottle is empty, whichever comes first.
WORKOUT 05
In teams of 2 complete as many rounds as possible (AMRAP) in 30:00 of:
Partner 1: Row 1000m
Partner 2: AMRAP Strict “Cindy” (5 Strict Pull-ups, 10 Push-ups 15 Air Squats) while Partner 1 is rowing.
Then, Partner 2: Row 1000m
Partner 1: AMRAP Strict “Cindy” (5 Strict Pull-ups, 10 Push-ups 15 Air Squats) while Partner 2 is rowing
(courtesy of Train For The Win)
WORKOUT 06
Complete 5 Rounds NOT for time of:
10 Strict Pull-ups
12 Renegade Rows
WORKOUT 07
Complete every 2:00 for 7 sets:
2 Power Cleans
Add load each set while maintaining perfect form.
WORKOUT 08
In Teams of 2, complete 3 rounds for time:
10 Synchro Deadlifts
20 Synchro Jumping Lunges
30 Synchro Hand Release Push-ups
Run 400m together
Synchro deadlift is both partners standing up at the top of the rep.
Synchro jumping lunge is both partners knees touch the ground together.
Synchro HR Push-ups are chest to deck together, lock out at top together.
WORKOUT 09
In teams of 3 complete 4 rounds of:
100’ Sandbag Bear Crawl (pacer)
Burpees
Box Jumps, 24”
Partner 1 completes the bear crawl while Partner 2 works on the burpees and Partner 3 on the box jumps. Once the bear crawl is competed, everyone rotates.