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Weekly Single Day Rotation

Fresh workouts curated for Week 10

Workouts rotate automatically every Monday

Upper Body

Beginner
Default Beginner Workout
Shoulder Health and Stability

Firefighting requires healthy shoulders. This workout focuses on the rotator cuff and smal...

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Intermediate
Default Intermediate Workout
The Heavy Pull

A back-dominant day. Pulling strength is crucial for dragging hoses, hoisting ladders, and...

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Advanced
Default Advanced Workout
Unstable Load Training

Utilizes "Bottoms-Up" movements and rings to force maximum recruitment of stabilizers. Sim...

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Lower Body

Beginner
Default Beginner Workout
Kettlebell Fundamentals

A safe introduction to lifting objects from the floor using the kettlebell to center gravi...

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Intermediate
Default Intermediate Workout
Tempo and Tension

Uses tempo training (slow lowering) to increase time under tension, building muscle armor ...

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Advanced
Default Advanced Workout
Deficit Power

Increases the range of motion to build strength from the "bottom of the hole." Critical fo...

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Full Body

Beginner
Default Beginner Workout
The Daily 30

A simple, time-efficient circuit designed to keep you moving. Excellent for travel or limi...

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Intermediate
Default Intermediate Workout
Landmine Complex

Utilizes the "Landmine" setup (barbell jammed in corner) for unique angles that are joint-...

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Advanced
Default Advanced Workout
The Strongman

Uses odd objects and "brute force" movements. This is "Real World" strength at its finest....

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