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Weekly Single Day Rotation

Fresh workouts curated for Week 16

Workouts rotate automatically every Monday

Upper Body

Beginner
Upper Body Foundation
Upper Body Foundation

A foundational workout focused on push and pull mechanics to build shoulder stability and ...

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Intermediate
Overhead Strength
Overhead Strength

Focused on compound movements to increase force production for job-specific tasks like lif...

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Advanced
Default Advanced Workout
Body Builder

High-volume, high-intensity upper body training designed to maximize hypertrophy and stren...

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Lower Body

Beginner
Default Beginner Workout
Lower Body Base

Focuses on learning the hinge and squat patterns essential for lifting patients and gear s...

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Intermediate
Default Intermediate Workout
The Chassis

Increases load on the legs and hips to build resilience against heavy gear and stair climb...

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Advanced
Default Advanced Workout
Heavy Rescue Legs

Maximal strength and unilateral stability. Prepares the body for heavy, awkward loads in u...

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Full Body

Beginner
Default Beginner Workout
Total Body Readiness

A complete circuit hitting every major muscle group. Great for general conditioning and mo...

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Intermediate
Default Intermediate Workout
Shift Prep

A higher intensity session combining strength and conditioning. Simulates the metabolic de...

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Advanced
Default Advanced Workout
The 2-Alarm

Advanced complex movements that require high coordination and strength...

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