Sie sind auf Seite 1von 1

Wildland Firefighter - WEEK 1

SESSION 1

SESSION 2

SESSION 3

SESSION 4

SESSION 5 Total Rest - enjoy your weekend ​​​​​​​

Warm-up:

Warm-up:

Approx 75 min.

Warm-up:

4 Rounds 5x Dumbbell Walking Lunges (15/25#)

3 Rounds 7x Sledgehammers into tire/log (each side, so 14x total) 10x Air Squats Instep Stretch

3 Rounds

 

Warm Up:

30

sec Farmer’s Carry

4 Rounds 10x Sit-ups 8x Goblet Squats 15/25# 6x Push-ups 4x Jingle Jangles Instep Stretch

(35/45#)

3x Scotty Bobs (15/25#)

4x Scotty Bobs (15/25#) Run 4x 25m Shuttles (moderate pace) Instep Stretch

30

sec Side Bridge

2x DOT Drill Instep Stretch

Training:

 

Training:

 

Training:

(1) 6 Rounds 5x Bench Press - increase load until 5x is hard but doable, then immediately

Training:

(1) 5 Rounds

(1) 5 Rounds every 3 min. 6x Sandbag Get-ups

(40/60#)

80x Step-ups in 45# pack and boots

(1) 3 mile Ruck in boots, 45# pack, and tool or chainsaw at these mile paces:

Mile 1: 18-20 min Mile 2: 18-20 min Mile 3: 16-18 min

30

sec. Farmer’s Carry

Pigeon Stretch

20x Step-ups 5x 25m Shuttle run (don’t touch the line)

(2) 2 Rounds

(35/45#) in 45# pack and boots

(2) 4 Rounds 30sec Front Bridge 5x Slashers (15/25#) 10x EO’s 10x Toes to Sky 5x Shoulder Dislocates

(2) 4 Rounds 3/5x Chin-ups 5/7x Push-ups 7/10x Dips *Lower rep number for women

 

20

sec Calf Raise

(2) 8 Rounds Mini Leg Blasters Rest 30 seconds

10

sec Hold in up position

20

sec Calf Raise

 

10

sec Hold in up position

(3) 35 Reps Sandbag Get-ups

 

30

sec Rest

 

(60/80#)

(3) 3 Rounds Hip Flexor Stretch Lat + Pec Stretch 5x Shoulder Dislocates

 

(3) 3 Rounds 3rd World Stretch Lat + Pec Stretch

*Aim for 6 minutes total time.

(4) 3 Rounds 15/15 Standing Founder 15/15 Kneeling Founder 15/15 Low Back Lunge 10x Face Down Back Extensions

(4) 2 Rounds 15 sec Jane Fonda 30x Shoulder Hand Jobs - unloaded

 

(5) 3 Rounds 3rd World Stretch Lat + Pec Stretch 5x Shoulder Dislocate