Firefighter Performance (City / Wildland Hybrid)

Average Weekly Training Hours 05:58
Training Load By Week
Average Weekly Training Hours 05:58
Training Load By Week
Sample Day 1
1:00:00
Strength (Density)

Warm: 3 rounds: 10 hang cleans, 10 situps, 10 squats, toe touch

8 rounds (every 1:30)*
3 hang cleans (heavy)

6 rounds (every 2:00)*
5 front squats
2 broad jumps

6 rounds (ever 2:00)*
5 strict presses
5 horizontal pull ups

Sample Day 2
1:00:00
Rucking

Warm: 1 mile run (slick)

4 rounds
800m run ruck (25#) every 12 min

foam roll

Sample Day 3
1:00:00
Work Capacity

Warm: 3 rounds: 200m run, 10 pushups, 10 good mornings, pigeon

5 RFT:
5 burpees
10 sandbag cleans (40-50#)

-rest-

5:00 AMRAP
5 chin ups
10 bench dips
15 pushups

-rest-

400m sandbag run (60#)

LB Complex

Foam Roll

Sample Day 4
0:40:00
26.7TSS
LSD

Easy, comfortable jog

Sample Day 5
1:00:00
Strength (Density)

Warm: 3 rounds: 10 squats, 10 good mornings, 10 dips, pigeon

8 rounds (every 1:30)*
3 back squats (heavy)

6 rounds (every 2:00)*
5 bench press
5 bent over rows

6 rounds (ever 2:00)*
5 Mr. Spectaculars
2 jumping squats

Sample Day 6
1:00:00
Rucking

25# Ruck march

15:00 mile pace

foam roll

Sample Day 8
1:00:00
Strength (Density)

Warm: 3 rounds: 10 hang cleans, 10 situps, 10 squats, toe touch

8 rounds (every 1:30)*
3 push presses (heavy)

6 rounds (every 2:00)*
5 DB hang cleans
5 upright rows

6 rounds (ever 2:00)*
5 weighted lunges (ea)
2 box jumps

2 rounds:
Gorilla Complex (35#)

Christopher Judy
|
RFT Coaching LLC

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.