FRF Birthday Challenge Workout for First Responders.

The "Birthday Challenge": Measuring What Matters

Another year down, another "Birthday Workout" in the books. For the last decade, I’ve used my birthday as more than just a day for cake; I use it as a benchmark. It’s my personal annual "maintenance check" to see exactly where my fitness stands and where I need to put in more work to stay Fit for Duty.

Whether you’re at the firehouse in sub-zero temperatures or in your home gym, this workout is designed to be accessible, grueling, and—most importantly—insightful. I call these OBWs (Outcome-Based Workouts). In the fire service, we don't stop when we're tired; we stop when the job is done. An OBW reflects that reality—you train until you hit the prescribed reps or time.

Why I swear by Outcome-Based Workouts:

  • They are Scalable & Fun: Whether you’re a 20-year veteran or a fresh recruit, you can adjust the intensity to match your current level.

  • The Data Doesn't Lie: They provide a clear, objective metric to measure your progress year-over-year.

  • Mission-Specific Performance: When paired with a solid active warm-up and recovery stretching, these challenges directly translate to better performance on the fireground.

This "Birthday" workout is flexible. Use the equipment you have, substitute movements as needed, but never skip the active warm-up. We’re here to get better, not get sidelined.

Give it a shot, see where you stand, and let’s keep moving toward being better every day, shift, year.

 

 

active warm up template

 

Active warm-up (perform for 30 seconds or 6 reps of each exercise for 2 circuits with no rest between exercises)

  1. Standing Chops
  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 or use the percussion gun on your tight muscle groups for 3-5 minutes.
 

The FRF "Birthday" OBW (Outcome-Based Workout)

This challenge is designed to test your "Fit for Duty" status. Time the workout from the first rep to the last so you can benchmark your progress year-over-year.

The Goal: Complete 3–4 rounds as quickly as possible with perfect form.

The Rules of Engagement

  • Move at your own pace: Rest only when necessary to maintain form.

  • Quality over quantity: Poor reps do not count.

  • The Finish: Record your total time, rehydrate, and finish with foam rolling and stretching.

The Circuit

  1. High-Intensity Cardio: 1–2 minutes of your choice.

    • Options: 400m run, 200 jump rope reps, stair climb, or 0.5-mile bike.

  2. Push-ups: 10 reps

  3. Pull-ups (or Body Rows): 10 reps

  4. Prisoner Squats: 10 reps (hands behind head)

  5. V-ups: 10 reps

  6. Burpees: 10 reps

  7. Lunges: 10 reps per leg

  8. Narrow Push-ups: 10 reps

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

  10. Super Planks: 10 reps per side (click here for a demonstration) 

 

The "Birthday Checklist": Beyond the Sweat

I tackle this workout every year to ensure I’m not just "getting by," but actually maintaining—or improving—my physical readiness. This year, I shaved a little time off my previous record, which tells me the work is paying off.

But fitness is only one piece of the "Better Every Shift" puzzle. Along with this OBW, I use my birthday as a trigger for two other critical benchmarks:

  • Body Composition: I track my body fat percentage and weight annually. Staying consistent (within a pound or two of last year's weight) confirms that my nutrition and recovery are on point.

  • The Annual Physical: This is non-negotiable. I schedule my medical exam every year around my birthday. Whether you are a rookie or a 30-year vet, you need a baseline. Proactive health screenings save lives—period.

My challenge to you: Pledge to be better this year than you were last year. Use this workout to find your baseline, schedule your physical, and stay committed to the mission.

Stay safe and get after it!

— ZAM

Aaron Zamzow is a Fire Lieutenant, Training Officer, and founder of Fire Rescue Fitness. He is the host of the "Better Every Shift" podcast and is on a mission to help 100,000 first responders get Fit for Duty.

www.firerescuefitness.com

About Aaron Zamzow (ZAM)

1 Comment

  1. Sebastian White on June 21, 2022 at 9:47 am

    What an exciting read! There is little doubt that demands on the first responders are both physically and mentally draining. Therefore, firefighters must maintain a top physical state to function at their best at all times. This is where lifestyle adjustments, such as more significant physical activity and a healthier diet, may be immensely beneficial in helping them perform at their best during stressful times.

    Reply

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