'FRF Veterans Day (11-11) Firefighter Challenge Workout'

05:04 Apr 19, 2021 2 3

'http://www.firerescuefitness.com Here is a great workout to honor the real heroes...our veterans.  The workout consists of two 11 minute segments, one for strength and the other for cardio intervals.  The strength portion of the workout consist of 4 exercises performed for 2 minutes (as many reps as possible) with 1 minute of rest between them.  Today in honor of Veterans and to really challenge myself  I performed these exercises wearing a 45 pound pack from PWR Training.  Feel free to add extra challenge or change the order or exercises to fit your level of fitness.  Here is the order and exercises I suggest:  Perform as many reps as possible of push-ups in 2 minutes  Rest 1 minute  Perform as many reps as possible of prisoner squats in 2 minutes  Rest 1 minute  Perform as many reps as possible of body rows in 2 minutes  Rest 1 minute  Perform a static plank for 2 minutes (rest if needed)  **Perform as many reps as you can, you may need to rest.  Try to push yourself, make sure to keep good form on all reps.**  After completing the 11 minute strength portion then perform 11 cardio intervals.  These intervals can be running sprints, climbing the stairs, bike intervals, incline running on the treadmill.  You can adjust the work and rest time based on your level of fitness.  Today, I performed 11 intervals of 30 seconds work/ 30 seconds rest on the step mill wearing a 45 pound weighted pack' 

Tags: challenge , firefighter workout , firefighter fitness , Firefighter (Profession) , Veteran (Profession)

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