There’s no denying that emergency service workers need to maintain a high level of fitness for the job. The physical demands they may encounter at a moment’s notice can be extreme, so what better way to improve that fitness than to train as a crew? Training with your first responder crew or partner not only improves your fitness, it helps to build camaraderie, and pushes people further than if they were training alone.

This 12-week program is designed for groups of 2 or 3 people, with sufficient rest times to allow for changing weights, adequate rest intervals, and to allow for spotting when necessary.

Some assumptions have been made:

  • You already have an average to above-average level of fitness
  • You have certain equipment available to you, i.e. barbells, cardio equipment, kettlebells, pull up bar, med balls, hoses, etc.
  • You have an hour or so per shift to train (providing you’re not toned out)
  • You have a good understanding of most movements and the level of intensity that you can perform while on duty

The program is geared around movements, lifts, and conditioning that are applicable to firefighters, police officers, and even paramedics. There is a blend of weightlifting, aerobic conditioning, agility, and endurance throughout this program. Alternative exercises and movements may be required at times, and are encouraged if needed. For example, if you have any physical limitations or don’t have certain pieces of equipment, you should look for things that are similar in nature. This program is not written in stone!

The most important part is to make the time to train. Build up gradually and safely in order to see the best results in a positive environment. Don’t try to keep up to your partner if they are stronger or fitter than yourself; that will come in time. Push each other, build up confidence in one another, and enjoy your progress toward better health and wellness.

This program can be repeated again and again if desired, but you should still push for improvements each time through. Finally, don’t skip over the deload weeks, as they serve to give your mind and body a break, in order to start fresh and push hard again in the upcoming cycle.

Week 1 – Monday

A. Back squats x 6 reps @ 70% of 1RM, go every 2 min x 5 sets

B. Bent over rows x 10-12 reps @ 31X1, go every 90 sec x 5 sets


“I go, you go”

10 Lunges/leg

10 Pull ups

20 Battle ropes/arm

*4 rds each

– take 3-4 sets to get to your starting weight for squats
– control weight on essentric portion of bent over rows
– partner 1 goes through all the movements, then partner 2 begins as soon as partner 1 completes the battle ropes

Week 1 – Tuesday

Go every 3 min x 5 sets:

5 Power cleans

Seated L- presses x 6-10 reps

Dummy drag x 50′


20 sets of:

30 sec row, 30 sec rest

– move from 1 movement to the next without rest, increase weight as needed on power cleans and presses
– the faster you get the work done, the more rest you get
– maintain steady pace on rower per set

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Week 1 – Wednesday

5 min AMRAP

100m row

5 Burpees

REST 3 min

5 min AMRAP

25 DU’s or 50 singles

15 Russian KBS

REST 3 min

200m run

15 wall balls

– do as many rounds as possible in 5 min for each 5 min AMRAP, rest 3 min b/t each
– if working with a partner or 2, start on different AMRAP’s and transition

Week 1 – Thursday

Rest Day

Week 1 – Friday

A1. Deadlifts x 6 reps @ 60-70% of 1RM

A2. Box jumps x 10 reps, go every 2 min x 5 sets

B. “I go, you go” – Farmers carry x 100′, x 10 min


In teams of 2 or 3 complete the following for time:

100 Pull ups

100 sit ups

– superset the deadlifts and box jumps, add weight as needed
– choose a weight for FC’s that you can do 100′ without stopping, switch every 100′ with partner
– break up the pull ups and sit ups as necessary, work doesn’t need to be equal

Week 1 – Saturday

A. Bench press x 6 reps @ 70% of 1RM, go every 2 min x 5 sets

B. “I go, you go” – Wall balls x 10 reps x 10 sets each


EMOM x 10

Odd: 100m sprint

Even: Plank x 30 sec


With a partner for 5 min straight:

P1 – 15 KBS – overhead

P2 – Ring support

*while partner 1 (P1) does KBS, P2 holds a ring support, switch after every 15 swings

– get partner to spot on bench press
– switch every 10 reps on wall balls, do 100 each
– switch every minute on sprints and planks

Week 1 – Sunday

Rest Day