FRF Birthday Challenge Workout…

I like challenge or out-come based (OCB’s) workouts because: #1 They are tough, #2 They are a great way to measure your level of fitness. The last 3 years I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement. This particular workout doesn’t require a lot of equipment and can be done at home or at the gym or firehouse (even if its 22 degrees below zero). I encourage you to do this workout (or a similar one) every once in a while to help keep you motivated and to gauge your level of fitness. This “Birthday” workout is difficult but can be scaled to meet your available equipment and level of fitness. Before you begin this workout, like every workout, perform an active warm-up.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)

Standing Chops
Step Forward toe reaches
Spidermans
Knees side to side
Cross overs

(Repeat for a total of 2 circuits then foam roll)

Now that your ready…its on to the fun. All you need for this workout is some type of cardio equipment- treadmill, jump rope, steps (or a step-mill) and a way to do pull-ups or body rows. You should time the workout from the first movement to the last so you can track your fitness progress from year to year.

Rest when you feel you need to (try to keep it at a minimum), go from exercise to exercise at your own pace. Remember if your form starts to fail, take time to rest. Poor reps DO NOT count.

Start the timer…..then:

1. Run 400 meters on the tread. If you don’t have a treadmill you could create your own cardio component like jump rope 200x or running stairs. Aim for a high-intensity cardio exercise that takes 1 to 2 minutes. After you complete this part then move to the next exercise.

2. Push-ups – 10 reps

3. Pull-ups (or body rows)- 10 reps

4. Prisoner (hands on your head) squats- 10 reps

5. V-ups- 10 reps

6. Burpees- 10 reps

7. Lunges- 10 with each leg

8. Narrow Push-ups – 10 reps

9. Body Rows (or TRX Rows)- 10 reps

10. Super Planks (click here for a demonstration) – 10 each side

Repeat for a total of 4 rounds. I perform 4 rounds (one for each decade) if your just starting out try 2 or 3.

After you complete the last round, record your time (then pass out, just kidding). You should pledge to at least maintain or improve your fitness level from year to year. Give this challenge a try, and remember to always “Train like a life depends on it.”

Stay safe,

Aaron Zamzow

www.firerescuefitness.com

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