The FRF Foundations Workout Program


It All Starts with This Program!  If it has been a while since you have worked out or if you are new to “functional firefighter training,” you should start here.  This program will teach you the fundamentals of fitness and nutrition and get you on the right path to weight loss, strength gain, and performance improvement.

Program Details

The FRF Foundations Program

Who is it for:  Those firefighters, EMTs, and medics that need to start losing weight (20, 30, or 50 pounds).  This program will teach you how to work out like a fire rescue athlete.  Help you lose weight, gain strength, and start moving better.

The program includes everything you need to start getting more “Fit for Duty.”


Complete Comprehensive Workout Calendar- 60-day training calendar with a daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)

Efficient Easy to Follow Workouts- There are different resistance training and cardiovascular workout options. There are workouts for the gym, firehouse, and home. And you will learn how to create workouts for you and your crew that does not require a lot of equipment.

Fireground Movements- This unique workout program includes exercises that will get moving and performing better on and off the fireground. The program will also teach 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.

Exercises that build strength, boost metabolism, and burn body fat. There are over 100 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why, and when to do each exercise.

Special Access to the FRF Workout Crew.-Get access to the Private FRF Facebook group where you can connect with over 1500 like-minded first responders that are using FRF. You also get access to special Q and A sessions and live videos.

Exercise substitution lists and alternative exercises. – If you don’t have access to equipment due to sudden gym shut downs, every FRF program now includes an exercise substitution list with bodyweight options and all programs include the FRF App where you can swap exercises based on available equipment and level of fitness.  No Excuses…

60-Day Money-Back Guarantee. If this program does not fit your needs or if you feel it is not going to work for you. FRF will refund your money and/or find a program that will.

Start the FRF Foundations Workout Program today and I will teach you how to eat to perform and lean up with the (new and improved) FRF Lean Eating Guide and the FRF Healthy Recipes Book.  The PDF manuals and included bonus resources will give you:

-Six easy to follow guidelines to get you lean and “fit for duty

-A NEW portion control guide. No more counting calories!

-Teach you how to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right…

-Provide Example meal plans and recipes…

-Includes a tutorial on supplements. What do you need (if any) and why…

-Over 80 healthy recipes to make for you and your crew