Try the FRF 300-Rep Challenge Workout

Quick, Efficient, and Challenging workout will burn calories and improve performance.

300 rep functional firefighter workout for first responders

This is a great 300-rep challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting….


You can vary the workout depending on your level of fitness and the equipment you have available.   The workout below just uses a plate weight or a set of dumbbells.  The object of the workout is to complete 50 reps of each exercise (300 total) as quickly as possible.


There is a catch, of course, each rep must be performed in a controlled manner and bad reps don’t count.   Safety first, form is your biggest focus.


You can do the reps in any order and even mix and match if needed as long as you do 50 of each.  Personally, I like to choose two exercises and alternate between them until the reps are completed.  For the workout listed below, choose a weight that is around 25% of your body weight.  For example, if you weigh around 180 pounds use a 45-pound weight or a pair of 20-pound dumbbells.   Don’t forget to record your total workout time.  Enjoy!

Click the Video below for an overview of the workout


Begin the workout by performing this warm-up.  DO NOT SKIP THIS!

(Perform 10 reps of each warm-up for 2 circuits.)

Warm-up Exercises (perform 2 circuits)

  • Chops (10 reps)
  • Prisoner Squat (10 reps)
  • Step forward toe touch (5 reps each)
  • Step back reach and twist (5 reps each)
  • Spidermans (5 reps each)

Then perform either option below based on your available equipment and level of fitness.  If you are just beginning your FRF journey, try the bodyweight option.

Bodyweight Exercises (if you do not have access to equipment) or are just Beginning with FRF

  • Y Squats (50 reps)
  • Push-ups (50 reps)
  • Body Rows or towel rows (50 reps)
  • Prone Plank Pulses (50 reps)
  • Lunges (25 each leg)
  • Mountain Climbers (50 reps)

More Advanced Exercise Option

  • Squat to Press (50 reps)
  • Spiderman Push-ups (25 reps for each leg, 50 reps total)
  • One arm row (25 reps each, 50 total) or Bent over 2-arm DB rows
  • Sumo Bicep Curls (50 reps)
  • Tricep Skulls (50 reps)
  • V-ups or hanging leg raises (50 reps with no weight)

To add to the challenge:  Run 1 mile or bike 3 miles as fast as possible or add some fire-ground movement intervals (interval overhauls).  Click here for some good options.

Finish with a 4-minute stretch and foam roll...

Don’t forget to record your total workout time (try to improve on this time each workout).

Give it a try!

Aaron Zamzow


This is one of the many effective workouts included in the 60-day Ultimate Fire Rescue Athlete Workout.  This program is trusted and used by thousands of fire rescue athletes.  Now the program includes a tracking app, an eating guide, recipes, exercise tutorials, and coaching...

Look at the results other Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout…

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!


Leave a Comment