Melanie's Firefighting Workout

by Melanie H.

6 athletes joined

Program Description

To build muscle, endurance, and grip strength.

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jul 15, 2024 04:18
Last Edited
Sep 26, 2024 01:37

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WEEK 1

Day 1

1

Bear Crawl

2

20 reps

2

Lateral Bear Crawl

2

20 reps

3

Farmer's Walk (Weighted)

1

5 mins

4

Stair Climb

1

6 mins

5

Burpee

1

15 reps

6

Wall Ball

1

20 reps

7

Plank

1

1 mins

Day 2

1

Sprint

4

10 secs

2

Prowler Push

2

1 mins

3

Battle Ropes

1

1 mins

4

Deadlift (Barbell)

1

15 reps

5

Jump Rope

1

1 mins

6

Squat (Barbell)

1

12 reps

Day 3

1

Standing Shoulder Press (Dumbbell)

1

10 reps

2

Tricep Kickback

1

12 reps

3

Lateral Raise (Dumbbell)

1

12 reps

4

Push Up

1

20 reps

5

Dips Between Chairs

1

10 reps

6

Bicep Curl (Dumbbell)

1

10 reps

7

Reverse Bicep Curl (Dumbbell)

1

10 reps

Day 4

1

Wall Sit

1

1 mins

2

Standing Calf Raise

1

10 reps

3

Romanian Deadlift (Barbell)

1

10 reps

4

Squat (Bodyweight)

1

40 reps

5

Bent Over Row (Dumbbell)

1

10 reps

6

Chest Fly (Dumbbell)

1

10 reps

7

Bench Press (Barbell)

1

5 reps

Day 2

1

Sprint

4 Sets

10 secs

2

Prowler Push

2 Sets

1 mins

3

Battle Ropes

1 Set

1 mins

4

Deadlift (Barbell)

1 Set

15 Reps

5

Jump Rope

1 Set

1 mins

6

Squat (Barbell)

1 Set

12 Reps

Day 1

1

Bear Crawl

2 Sets

20 Reps

2

Lateral Bear Crawl

2 Sets

20 Reps

3

Farmer's Walk (Weighted)

1 Set

5 mins

4

Stair Climb

1 Set

6 mins

5

Burpee

1 Set

15 Reps

6

Wall Ball

1 Set

20 Reps

7

Plank

1 Set

1 mins

Day 3

1

Standing Shoulder Press (Dumbbell)

1 Set

10 Reps

2

Tricep Kickback

1 Set

12 Reps

3

Lateral Raise (Dumbbell)

1 Set

12 Reps

4

Push Up

1 Set

20 Reps

5

Dips Between Chairs

1 Set

10 Reps

6

Bicep Curl (Dumbbell)

1 Set

10 Reps

7

Reverse Bicep Curl (Dumbbell)

1 Set

10 Reps

Day 4

1

Wall Sit

1 Set

1 mins

2

Standing Calf Raise

1 Set

10 Reps

3

Romanian Deadlift (Barbell)

1 Set

10 Reps

4

Squat (Bodyweight)

1 Set

40 Reps

5

Bent Over Row (Dumbbell)

1 Set

10 Reps

6

Chest Fly (Dumbbell)

1 Set

10 Reps

7

Bench Press (Barbell)

1 Set

5 Reps