firefighter fitness training

June 26th, 2012

At work today. Training this afternoon followed by some Tabata intervals.

Tabata intervals are 8 cycles of 20 seconds of work followed by 10 seconds of rest (4 minute total per exercise).

We’ll be doing 5 exercises – equal to 20 minutes of high-intensity metabolic conditioning.

The point of this workout is to do as many repetitions of each exercise as possible. Your total reps are your score.

Squats (air squats)
Hang-cleans (35lb)
Heavy-rope skips
Half-getups (20lb)
Renegade rows (25lb)

Do as many reps as possible, with an emphasis on technique, form, and safety!


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