Back to Categories

Weekly Single Day Rotation

Fresh workouts curated for Week 3

Workouts rotate automatically every Monday

Upper Body

Beginner
Upper Body Control
Upper Body Control

Uses machines and stable positions to isolate muscle groups. Perfect for days when you nee...

Start Workout
Intermediate
The Roof Cutter
The Roof Cutter

A shoulder and back dominant workout designed to improve overhead work capacity, simulatin...

Start Workout
Advanced
Functional Upper Power
Functional Upper Power

Explosive upper body movements and complex gymnastics strength. This session focuses on mo...

Start Workout

Lower Body

Beginner
Leg Drive and Stability
Leg Drive and Stability

Focuses on unilateral (single-leg) stability to fix imbalances and machine work to safely ...

Start Workout
Intermediate
Posterior Chain Power
Posterior Chain Power

Heavily targets the glutes and hamstrings (the "Go" muscles). Essential for forcing doors ...

Start Workout
Advanced
The Forcible Entry
The Forcible Entry

Utilizes awkward loading positions to mimic real-world firefighting demands. Requires high...

Start Workout

Full Body

Beginner
Equipment Familiarization
Equipment Familiarization

A circuit utilizing medicine balls and suspension trainers (TRX) to build coordination and...

Start Workout
Intermediate
Kettlebell Complex
Kettlebell Complex

A "flow" workout using kettlebells to keep the heart rate high while building strength. Go...

Start Workout
Advanced
The Smoke Diver
The Smoke Diver

A grueling workout designed to test the mental grit and total body work capacity...

Start Workout