Attention First Responders (Firefighters, EMTs and Medics) and their families.

FRF is challenging 2100 first responders (and those that love them) to lose 10 pounds or more and improve their health and fitness in 2021.

21k challenge coins

Join the FRF 21K Challenge Today

Enter today and get everything you need to lose weight, gain strength and make 2021 a more healthy year.   Time to change your fitness culture and that of the fire service.  

FRF Workout Program

Join the challenge and get a complete workout program designed to help you achieve your fitness goal.  Every FRF program includes PDF manuals, exercise tutorials and videos, training calendar, workouts and access to our FRF/ TrainHeroic tracking fitness app.  And each entry will receive nutrition tips, eating guides and meal/ snack options and recipes.

frf app pics

Coaching and Motivation

The 21K challenge will also keep you motivated with weekly coaching emails and access to our FRF Workout Crew private group.  You get direct access to the author (Aaron Zamzow) and other first responders like you that are using FRF.  The FRF Workout Crew will help you stay motivated with inside challenges and posts to keep you going.

join the crew

Give Back and Win Prizes

NEW in 2021!  A percentage of every challenge entry is donated to the National Fallen Firefighters Foundation to help promote health and safety in the fire service.  And, when you accomplish your goal of losing at least 10 pounds (or 2 inches/ 2% bodyfat) you will get the FRF 21 Challenge Coin and entry into the Challenge Prize Raffle.

A portion of every entry is donated to:


Time to Make a Healthy Change

FRF Programs Get RESULTS

For over 10 years Fire Rescue Fitness workout programs have helped over 25,000 from all over the world lose weight, gain strength and improve their performance on (and off) the fire/ rescue scene.   Our complete programs give you all the coaching, workouts, nutrition guidance and support you need to make fitness progress.  It is time for you to join the FRF Crew.  It is time to GET FRF (Fire Rescue Fit)!

Let Me Help YOU

If you have any questions about the FRF 21K Challenge or want your company and crew to get involved, please contact Aaron Zamzow.  FRF is working to change the fitness culture of the fire service and would love to work with you.

Please connect with Aaron (ZAM) by clicking here

Email Aaron:

have to gain