AMRAP
SHOULDER LOADED WALKING LUNGE
OVERHEAD PRESS ONE ARM
FRONT LOADED SQUAT
SPLIT STANCE ROW
STANDING HALO ROTATION
FITNESS
CRACKYL
TA TICAL
By Ryan Provencher
GO TO THE FIREFIGHTER PEAK PERFORMANCE FITNESS PLATFORM FOR YOUR 24-1 WORKOUT PROGRAM
QUESTIONS ? RYAN @ FIREFIGHTERPEAKPERFORMANCE . COM
WORKOUT 24-1
WORKOUT TRAINING PROTOCOL : 20 MIN
AMRAP
( AS MANY ROUNDS AS POSSIBLE )
TRAINING EXERCISES :
SHOULDER LOADED WALKING LUNGE
SANDBAG , STEEL CLUB , OR HOSE BUNDLE
x20 REPETITIONS ( 10 RIGHT SHOULDER / 10 LEFT SHOULDER )
OVERHEAD PRESS ONE ARM
KETTLEBELL , DUMBBELL , OR EXERCISE BAND
x20 REPETITIONS ( 10 RIGHT SIDE / 10 LEFT SIDE )
FRONT LOADED SQUAT
SANDBAG , KETTLEBELL , OR DUMBBELL
x10 REPETITIONS
SPLIT STANCE ROW
KETTLEBELL , DUMBBELL , OR EXERCISE BAND
x20 REPETITIONS ( 10 RIGHT ARM / 10 LEFT ARM )
STANDING HALO ROTATION
SANDBAG , KETTLEBELL , OR WEIGHT PLATE
x10 REPETITIONS ( 5 RIGHT SIDE / 5 LEFT SIDE )
WORKOUT INSTRUCTIONS : PREPARE WITH A DYNAMIC WARM-UP
PERFORM THE PRESCRIBED REPETITIONS FOR EACH EXERCISE TO COMPLETE ONE “ ROUND ”
COMPLETE “ AS MANY ROUNDS AS POSSIBLE ” IN 20 MINUTES OPTIMIZE RECOVERY WITH COMPREHENSIVE COOL-DOWN
AIM FOR A PERFORMANCE INTENSITY OF :
LOW MODERATE HIGH
INTENTIONAL FIREFIGHTER FITNESS :
Exercises are based on movement patterns with a tactical application for firefighters .
The Training Protocol mimics the 20 minutes of work we perform on one SCBA bottle before the low-air alarm rings .
Pay close attention to how you feel during your workout , never sacrificing proper exercise technique or powering through pain .
We do not recommend high-intensity training on shift .
We encourage dedicated recovery days with an emphasis on mobility and flexibility .
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