The FRF 28-day CATALYST Workout is FREE for HCFA Recruits

The 28-day CATALYST Program is currently FREE.

There is no "catch."  FRF is offering the 28-day CATALYST Workout Program for free to select first responders.  Now more than ever, we as first responders must manage our health and fitness.  As a recruit, you especially as you begin your career need to establish healthy habits that will ensure a long and successful career.  

This program was created to use minimal equipment and time.   And, includes everything you need to improve your performance, lose body fat, and increase your muscle and strength.


Complete Comprehensive Workout Calendar

28-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).


Versatile and Efficient Workout Options

There are different resistance training and cardiovascular workout options to choose from based on your available equipment. There are workouts for the gym, firehouse, and home. And, the program teaches you how to create your own!


Functional Fireground Movements

This unique workout program includes exercises that improve your performance on and off the fire/ rescue scene. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts. 


Easy to follow exercise and workout tutorials

Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.

The New Firefighter Workout App

Access to the NEW FRF App

FRF has teamed up with TrainHeroic to offer an app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  And YES, this is also FREE and included.

The FRF 28-day CATALYST Workout Program also includes these resources to help you accomplish your health and fitness goals...


FRF28-day CATALYST ​​​​​​​Workout Gym Companion and Log Sheets

Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.
  • Log sheets to track your progress
  • Printable workout sheets with exercises pics
  • Guidelines to get the most out of each workout
  • Tutorial on how to create your own crew and cardio workouts
5 Steps

5 Steps to Eating Healthy in (and out) of the Firehouse

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up.
This manual includes:
  • Five easy to follow guidelines to get you lean and “fit for duty.”
  • Nutrition Hacks that will help you prepare and plan healthy meals
  • Healthy Snack Options to insure you stay on track
  • The 90-10 Eating Plan - Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.
  • Example meal plan

FRF Healthy Snack Options

Use these snack options to help you plan and succeed with the challenge.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.

  • Easy to prepare snacks 
  • Top 10 list of snack options for your shift or at home.

Start Today!  Get the Workouts, Nutrition Resources, Log Sheets, and Workout PDFs Sheets... And, Get Access to the FRF Crew (Coaching Group)

Real Results!

The FRF Workouts and Principles that you find in the GET FRF (At-home) Program have helped thousands of firefighters, EMTs and medics lose weight, gain muscle and strength and improve performance. 

"I know these programs and workouts will get you leaner, stronger and more fit for duty and life...  I personally use them to stay fit well into my 40's!  I promise this program will help you improve your performance, lose fat and gain strength and muscle."
-Aaron Zamzow (owner and firefighter)
az befoe after
Lisa char testimonial pics
“FRF programs are set-up in an easy to follow system.  The workouts are challenging and fun!  I really loved the variety in the exercises and the tutorials gave me confidence to successfully complete my program."
-Lisa Charbonneau

"FRF helped improve every aspect of my fitness, especially my core!  I can plank just over 2 minutes now and before 30 seconds was a challenge. I loved the variety of the exercises and the fact that they pertain to fireground movements. The program was easy to follow.  The best part of the Challenge is having friends and family notice that I’ve lost weight.  This has increased my confidence! The physical demands of my job don’t leave as drained as they used to. Thank you Aaron and FRF for Challenging me and making me a better fire rescue athlete..."

​​​​​​​-Jesse Lauruhn

FRF Testimonial Jesse Lauruhn 2019 challenge 1

**Results vary depending on your dedication to your workouts and nutrition.**

josh fulk updated pics
“FRF has helped me transform my body and mind into an athlete.   I have lost over 100 pounds following the FRF programs and am not done yet.  These workouts will help you improve every level of your life.  Join the FRF crew, you will not regret it."
-Josh Fulk (now a FRF coach)

"I went from being slow, tired, and unmotivated to now loving to go hiking, biking and hunting again.  My FRF workout program helped me change my eating habits and the way I look at the things. The workouts have also prepared me for my fire department fitness testing, I cannot wait to hopefully be accepted to the Airport Police/Fire department (My dream career).  The coaching and support group really helped me succeed, especially on the days I give in and say it’s easier to stop.  THANK YOU FRF!"

-Jenn Sheffrey

jenn sheffrey updated

The FRF 28-day CATALYST Program Includes...

28-day Workout and Training Calendar

Stretching and recovery workouts that will get you moving better on (and off) the fireground

Workout options for the home or firehouse that don't require equipment

Interval cardio workouts and core exercises that will prolong your career.

Exercise Guideline Sheets with video demonstrations

Lean eating guidelines

Email Coaching and Motivation

Access to Private Facebook Coaching Group

NEW!  Access to the FRF Training App. Track workouts and progress.

Time to Create Your FRF Story!

Fill out the information below to gain access to the FRF 28-day CATALYST Workout Program and Resources.

Sign Up Today!