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Firefighter Performance (City / Wildland Hybrid)

Author

Christopher Judy

All plans by this Coach

Length

10 Weeks

Plan Specs

fitness intermediate advanced strength base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:57 hrs 1:15 hrs
1:30 hrs 1:00 hrs
1:30 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:57 hrs 1:15 hrs
1:30 hrs 1:00 hrs
1:30 hrs 1:00 hrs
—— ——

Training Load By Week


Chris Judy

Judy Endurance and Strength

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, running, triathlon, general strength and conditioning and nutrition.

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link: https://procoach.app/chrisjudy

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#)

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