The 500 Workout 23 500 Calories on a fan bike. Set up your timer to do intervals with one minute of work, and one minute of rest. You are done this workout when you get 500 calories on the fan bike. This will take a bit longer. Finish this in as few cycles as...
RIT Ready Workout 22 5 Rounds (In Clean Bunker Gear. SCBA Optional) 1 Length of the bay floor and back of a crawling dummy drag or heavy hose drag 20 Air Squats 20 Push Ups *If doing the workout with a partner, make it 10 rounds and lower the reps for the air squats...
Upper Body Kettlebell Flow Workout 21 2 – 4 Rounds of (based on time/capability): 10 Windmills 10 Push Press 10 Cleans 10 2 Handed Bicep Curls 10 1 Armed Bent Over Rows 10 Push Ups with One Hand On KB 10 Upright Rows 10 Hot Potatoes *Start with a light kettlebell for...
Fast is Fast Workout 20 6 – 9 – 12 – 9 – 6 Burpee Snatch (135/95lbs) Pull ups After each round, perform a sled push or hose drag the length of the bay floor and back. *Warm up the sled push to a weight that can be moved quickly but is a challenge. Why: Every heard the...
Firehall 7 Dive Workout 19 7 Minute AMRAP 4 Chin Ups 4 Lateral Burpees Over Box 4 Kettlebell Swings (70/53/36lbs) * Can you do 7 rounds or more before time runs out? It will be a sprint but before you know it, 7 minutes will have come and gone. Why: Let’s replicate...
