The FRF Super Strong Workout Program

The Super Strong Workout is a hybrid of traditional (body part) and functional fire ground movements that will greatly improve your strength and performance on the fire/ rescue scene.  This program is a great option for those that have been working out and are looking for a new program to help take their fitness, strength and performance to the next level.




The FRF Super Strong Workout Program Includes downloadable PDF manual and access to our FRF Tracking app.  You can track workouts via the PDF (printed out) or via the app.  The Super Strong Workout Program includes:

Complete Comprehensive Workout Calendar– The 8-week program utilizes a unique workout schedule to optimize strength, rest, and performance improvement.  Calendar lists daily workout plan that explains what you need to do each workout (strength, core, cardio, flexibility, recovery, power, intervals)

Effective Body Part Workouts– Each workout includes dynamic exercises that improve your mobility, core exercises that improve functional strength and specific strength exercises that improve overall and body part strength.

Efficient Metabolic Workouts– In addition to the strength workouts, once a week you will be challenged with workout options that will help boost your metabolism, burn fat, and get you moving more efficiently on (and off) the fireground.

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.

Fireground Movements-This unique workout program includes “functional” exercises that help mobility and strength on and off the fire ground. 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.

Exercises that increase strength, muscle, and burn bodyfat.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.

Exercise substitution lists and At Home workout options. – 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 GET FRF in 40-days at home program (just in- case).  No Excuses…

ORDER TODAY and get…

Coaching emails from the author and access to our Private FRF Coaching group. Get insights and motivation from thousands of other first responders following FRF programs.  You will also get emails keeping you on track and motivated with your program.

Start the Super Strong Program today and I will teach you how to eat to perform and lean up with the (new and improved) FRF Lean Eating Guide. The PDF manual 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



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