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.
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 |
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