We’ve compiled a list of all the exercises that we use for our Firefighter Hybrid Workout!


We’re still compiling this list, but we’ve been adding to it on a daily basis so check back frequently for updates.

These exercises are all part of the WODs (Workout Of the Day) and they are part of the Firefighter Hybrid Workout programming found in our eBook – which contains an incredible 6 months of workouts.

The backbone of Never Doing Nothing primarily consists of multijoint and multilmuscle movements as well as assistance exercises consisting of targeted movements. Life, sports, and fire-fighting are full of all multiple joint movements. This workout incorporates this simple principle: you work out your body as it was meant to be worked out.

Click on the following for a details on how to perform them!! The exercises with videos connecting to YouTube will have a link right next to them! Have a fun and safe workout!

Alternating Dumbbell Press

Assisted Hand-Stands Push-Ups

Assisted Pull-Ups

Assisted Push-Ups

Assisted Tricep-Dips

Barbell Curl

Bicycle Crunches

Box Squats

Burpee – YouTube!

Burpee – Half – YouTube!


Deadlift – Dumbbells

Deadlift – Kettlebell


Dips – Assisted

Front Squat

Goblet Squats

Half-Burpee – YouTube!

Half Turkish Get-Ups

Handstand Push-Ups – Assisted

Handstand Push-Ups

Hanging Leg Raises

Incline Dumbbell Press

Inverted Rows

Jump Squats

Jumping Jacks

Kettlebell Swings – YouTube!

Knees to Elbows

Lunges – Jumping

Lunges – With Overhead Weight

Lying Tricep Extension – Powerlift version – YouTube!

Man Maker – YouTube!

Mountain Climbers

Pistol Squats

Plank Position


Pull-Up – Assisted

Pull-Up – Chin-Up

Pull-Up – Regular Grip

Pull-Up – Wide grip


Push-Ups Assisted

Push-Ups – Hands Off

Renegade Row

Shoulder Press



Snatches – Kettlebell

Squats – Bodyweight

Squats – Box

Squats – Front

Squats – Goblet

Squats – Jumping

Squats – Pistol

Step-Ups – With Overhead Weight

Sumo-Deadlift-Highpull – Kettlebell


Thrusters – Dumbbells – YouTube!

Toes to Bar

Torture Twists

Tricep Dips

Tricep Dips – Assisted

Tuck Jumps

Turkish Get-Up

Turkish Get-Up (Half)

V-Sit-Ups – YouTube!

Wall-Balls – YouTube!

Wall-Slams – YouTube!



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