Trial of the Einherjar – Firefighter Fitness Program

Program Image

Type: firefighter-fitness

Author: Daniel - TinyVik1ng

A warrior’s strength, endurance, and resilience—adapted for the modern firefighter.

This program is designed to build strength, endurance, power, mobility, and functional resilience, ensuring that firefighters are physically prepared for the intense demands of their profession. It blends strongman-style training, functional fitness, and tactical conditioning into a six-week periodized plan.

Program Overview

  • Duration: 6 weeks
  • Sessions: 4-5 days per week
  • Focus: Strength, endurance, explosive power, grip strength, and mobility
  • Equipment Needed: Barbells, kettlebells, sandbags, sleds, battle ropes, pull-up bar, weighted vest

    Day Theme Exercises Sets/Reps Notes
    Day 1 Thor’s Strength (Full-Body Strength & Power) Deadlifts 4 x 5 80-85% 1RM
        Viking Press (Overhead Press) 4 x 6-8 Log or barbell
        Heavy Farmer’s Carry 3 x 30m As heavy as possible
        Sled Push (Firehose Drag Simulation) 3 x 40m Moderate-to-heavy weight
        Hanging Leg Raises 3 x 12 Core stability
    Day 2 Odin’s Endurance (Cardio & Stamina) Stair Climb (Weighted Vest) 20 min Consistent pace
        Rowing or Assault Bike 4 x 3 min High-intensity
        Sandbag Shouldering 3 x 10 (each side) Functional strength
        Battle Ropes (Intervals) 30s work / 15s rest x 8 Max effort
    Day 3 Fenrir’s Grip & Combat (Grip, Core, & Functional Strength) Rope Climbs or Towel Pull-ups 4 x 5 Grip endurance
        Hammer Swings (Sledgehammer) 4 x 12 (each side) Core and endurance
        Kettlebell Swings 4 x 20 Hip power
        Plank to Shoulder Tap 3 x 12 (each side) Core stability
    Day 4 The Shield Wall (Mobility & Recovery) Deep Goblet Squats 3 x 10 Full range of motion
        Turkish Get-Ups 3 x 5 (each side) Shoulder stability
        Hip & Shoulder Mobility Drills 10 min Active recovery
        Yoga Flow for Firefighters 15 min Flexibility & injury prevention
    Day 5 Ragnarok Challenge (Full-Body Circuit) Tire Flips 4 x 5 Explosive strength
        Sledgehammer Strikes 3 x 15 (each side) Power endurance
        Firefighter Dummy Drag 4 x 15m Realistic firefighter training
        Box Jumps or Step-ups 4 x 8 Explosive power
        Hanging Knee Raises 3 x 15 Core endurance


    Training Notes & Guidelines

    • Warm-ups: Every session should start with 5-10 min of dynamic stretching, mobility work, and light cardio.
    • Cooldowns: End with static stretching and breathing drills for recovery.
    • Progressive Overload: Gradually increase weights and intensity to keep pushing limits.
    • Firefighter-Specific Movements: Grip strength, stair climbing, and weighted carries simulate real-life tasks.
    • Recovery Days (Optional Day 6-7): Include light cardio, stretching, or swimming for active recovery.

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