Traditions 1 Workout 9 Deadlift Day Warm up to your working weight for the day and then perform: 3 – 3 – 3 – 3 – 3 – 3 – 3 Rest as needed between sets Some alternate rep options depending on your recent workouts for the week are: 1 – 1 – 1 – 1 – 1 – 1 – 1 10 – 10 – 8...
The Viking Workout 8 For Time Row 4000 meters Run 1 mile (1.6km) with sledgehammer 100 Sledgehammer strikes Run 1 mile (1.6km) with sledgehammer Row 4000 meters *This can be a great crew workout on days off. If on duty, think about splitting the work up between crew...
Bodyweight Blitz Workout 7 For Time 10 Rounds 5 Burpees 10 Mountain Climbers 15 Air Squats 20 Lunges (10 per leg) *Add a weight vest or SCBA to increase difficulty if desired. Scaling: Reduce the rounds of the workout to 5 and gradually add rounds each time you...
First Alarm Kettlebell Flow Workout 6 2 – 4 Rounds of (based on time/capability): 10 Around the world left arm then right arm 10 Thrusters left arm then right arm 10 Clean and Press left arm then right arm 10 Overhead Squats left arm then right arm 10 Snatches left...
Blue Box Workout 5 For Time 40 – 30 – 20 – 10 Sledgehammer Strikes Row for Calories Push Ups Wall Balls (20/14lbs) *For wall balls, we had our crew use a blue bin as a measure to hit proper squat depth. Find something that works for your crew to ensure proper movement...
Tools of the Trade Workout 4 Partner workout for time 6 Rounds of: 5 Clean and Jerks (135/95lbs) 10 Walking Lunges with Hose Pack 100 m Run *The work to rest ratio will be 1:1. When your partner is completing a round, you will be resting, and vice versa. This type of...
