by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Minimum Requirements Workout 27 5000 Meter Row Get on the rower and start. Don’t think about the task at hand, just do it. Is this a flashy workout? No. Is it necessary to challenge ourselves and try new things? Yes. Take breaks as needed or power through to the end....
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Coiled Spring Workout 26 75 Dumbbell Squat Cleans (40/25lbs) Spend 5 – 10 minutes warming up your squat and squat clean. If you pick the right weight you should be able to rip through this in 10 minutes. That’s a total of 15 – 20 minutes of gym time. No excuses...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Origins 2 Workout 25 Push and Pull Behind the Neck Strict Press 10 – 10 – 10 Close Grip Bench Press 12 – 12 – 12 – 12 – 12 Dumbbell Row 10 – 10 – 10 – 10 – 10 Pull Ups or Ring Rows 10 – 15 – 15 – 10 Incline Dumbbell Bench Press 12 – 10 – 8 – 6 – 4 – 2 Bent Over...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
3 Firefighter 1 Pull Up Bar Workout 24 10 Rounds 5 Burpee Pull Ups 10 Russian Kettlebell Swings 2:1 Work rest ratio *There are 3 stations, Burpee Pull Ups, KB Swings and Rest. Rotate through each station until the 10 rounds are complete. The rate at which you work...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
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...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
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...
