FSWFitness - 110621

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.


JUNE 21    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Jump Rope or perform Double Unders for 20 minutes.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
If you can go unbroken for all 20 minutes you are an animal.  If you have to break up the jumping just keep the rests short.  Jumping rope is a great metabolic conditioning skill for when you are lacking in time or equipment. 

JUNE 22     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  100 pull-ups for time.

Strength:  Front Squat 10-8-6-5-5-5


Mobility:  10 minutes of stretching/flexibility.


NOTES:
The metabolic conditioning here may be too much for some folks.  If you do not have the capacity to knock out 100 pull-ups do 21-15-9 and couple this with kettle bell swings.  For the front squats be prepared for the fact that your hands may be torn after the pull-ups and have tape handy.  DO NOT BE AFRAID TO SCALE THIS DOWN.

JUNE 23     OFF DUTY

REST DAY

  Make sure you are visiting

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.