Firefighter 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 4 years (including this one) 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)

  1. Standing Chopsactive warm up template
  2. Step Forward toe reaches
  3. Spidermans
  4. Knees side to side
  5. 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.
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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
Did you look at the above workout and think…”no way?”  If you followed the Ultimate Fire Athlete Workout Program you know you could do it.  Get in the shape of your life and fit for duty today (Click Here to get started).

Discover innovative ways to incorporate fireground movements and improve your performance.   This 12-week workout program will get you stronger, leaner and moving better on and off the fireground.  Take a look at the results Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout

Lisa Charbonneau Pics “I happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.

I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before.  When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “

Thanks Aaron and FRF! –Lisa Charbonneau

Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..

ffd challenge Doug FrainklinLast summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.

I came across the Ultimate Fire Athlete Workout and thought I would give it a try. I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!

I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.

I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.”

Thanks Aaron for an Awesome Program!  –Doug Franklin

Click Here to read more and Get started today with the “FRF Ultimate Fire Athlete” downloadable package, and receive this cutting edge program along with $139.96 worth of FREE bonuses!

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