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10-minute Interval Overhauls (Firefighter Skills Training)

Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground.  A unique component that I’ve added to my workouts is a 10-minute Interval Overhaul.  These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work on the fire ground.    And they really “jack-up” my metabolism too!   I challenge you to try one at the end of your next workout.

Here is an example of an Overhaul I did after my strength workout the other day:

Sledge o’ matic– For this Overhaul finisher you need a sledge (the heavier, the harder), an old tire, some heavy dumbbells (or saws from the truck) and an interval timer set to 30 seconds of work and 30 seconds of rest for 10 intervals (10 minutes total time). 
Take the sledge and slam the tire for 30 seconds, then rest for 30 seconds.  For the next interval, grab two saws or heavy dumbbells; walk (with a purpose) for 30 seconds, after the 30 seconds is up, place the weights down and actively rest for 30 seconds.  Repeat each interval 4 more times.  Use different swing positions with the sledge and slam interval (right side, left side, overhead).
I feel that these Overhauls realistically simulate the exhaustion felt on the fire ground and rescue scene.   I know that there are tons of ways to perform these Overhauls and challenge you to come up with your own.   If and when you do, I would like to know about it so please email me your ideas.

Stay safe and healthy,

Aaron Zamzow

5 Comments

  1. […] EMTs).  Lately I’ve been researching, creating, and  then performing a lot of 10-minute interval overhauls and wanted to share them with you today.  You can do one of […]

  2. […] strength training sessions.  You can read more about these “interval overhauls” by clicking here or see how to integrate them into an actual program by clicking here (FREE 28-day FRF […]

  3. […] or bike 3 as fast as possible or add some fire-ground movement intervals (interval overhauls).  Click here for some good options. Don’t forget to record your total workout time (try to improve on this time each […]

  4. […] or bike 3 as fast as possible or add some fire-ground movement intervals (interval overhauls).  Click here for some good options. Don’t forget to record your total workout time (try to improve on this time each workout). Need […]

  5. […] into interval overhauls. These are 5 and 10 minute intervals performed at the end of your workouts (click here to read more about interval overhauls).  You can crawl for distance (20- 50 feet) or for time, then […]

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