Firefighter Hybrid Workout V3

Alright – we’ve been doing our Firefighter Hybrid Workout V2 for nearly 7 months now and have seen some decent gains. Once you’ve been lifting heavy for a few years, the gains are hard to come by. Our workout was designed to had strength, strength and strength – coupled with a few metcons and strength endurance workouts, of course.

We saw some of our numbers go up decently – 445 dead, 350 squat, 275 bench – these are from 10 to 25lbs over our previous PRs prior to starting this workout. Our times for various named metcons improved along the way. But like all workouts, there comes a time when you need to change things up a bit.

We enjoyed the 3 lifting days a week + 1 or 2 metcon days – so we’ll be sticking with that for our new workout. The difference now is that we’re going to up the amount of volume that we do – with the goal of continuing to challenge our strength, but try to put on a bit of muscle as well – we haven’t attacked that aspect directly in quite a few years so it will be fun to try. A traditional muscle-building workout has 8-10 reps per set – the difference here is that we’ll be doing 6 reps for the heavy lifts – that’s a slower approach to ‘size’ but excellent for everything else!!

Our workout will have three days – A, B1, B2. The days will go A, B1, A, B2, A… etc…  in that order. These workouts will never occur on back-to-back days, but they can, and will, be either preceeded or followed by a metcon / Strength-endurance day. Plus 1-2 days of rest a week. Rest can and should never be neglected as part of an effective workout.

Your starting weight should be whatever you can use to do ALL the sets and reps. Start at like 60% your one-rep-max. Keep adding weight every week until you can barely do your last rep.

Day A

Squats 5 x 6 — 1.5 minute rest

Shoulder Press 5 x 6 — 1.5 minute rest

 

Superset #1 – 5 sets – alternating between;

Back-Row x 8

One arm Dumbell Clean and Press x 8 (each arm)

1 minute rest

 

Superset #2 – 5 Sets – alternating between;

Weighted Dips x 8

Weighted Chin-ups x max (or 5 minimum)

1 minute rest

 

Day B1

Deadlifts 5 x 5 — 2 minute rest

Bench-Press 5 x 6 — 1.5 minute rest

Overhead Squat 5 x 10 — 1.5 minute rest

 

Superset – 5 sets – alternating between;

Upright-Row x 8

Weighted Sit-ups x 10

Barbell Curl x 8

1 minute rest

 

Day B2

Powercleans 5 x 5 — 2 minute rest

Bench-Press 5 x 6 — 1.5 minute rest

Overhead Squat 5 x 10 — 1.5 minute rest

 

Superset – 5 sets – alternating between;

Romanian Deadlifts x 8

Weighted Sit-ups x 10

Barbell Curl x 8

1 minute rest

 

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