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Physical Performace

Operating as a career Firefighter requires physical strength and stamina at a  moments notice. For this reason the Recruits in our Fire Academy begin each day with a workout to enhance strength, stamina and functional fitness. Whether you are preparing for your CPAT or getting ready to begin as a recruit the following workouts will help assist in advancing your fitness level for this career.

Sample Workouts

Please ensure you complete adequate warm up and cool downs for workouts

Strength Workouts

Shoulder Press 3X3@70, 80, 90% (this means 3 sets of 3 reps. The first 3 reps at 70% of max, then 3 at 80% of max, and the last 3 at 90% of max.)

Back Squats 3X3@70, 80, 90%

Pull-ups to failure (set min=10) X3 sets

Weighted step-ups 3 sets of 8 per leg

Bench Press 3X3@70, 80, 90%

Dead Lift 3X3@70, 80, 90%

Front Raise 3X10

Side (Lateral) Raise 3X10

Single Leg Dead Lift 3X10 per leg

Bench Press 4X10 Building weight

Shoulder Press 3X10 Building weight

Dumbbell Bent Over Row 3X12

Lateral Raise 3X12

Front Raise 3X12

Dead Lift  4X10 Building weight

Back Squat 4X10 Building weight

Sing Leg Dead Lift 3X12 6 per leg

Crossack Squat 3X12  6 per leg

High Intensity

6 Rounds of:

200meter Suitcase carry with kettlebell

25 Swimmers

25 Flutterkicks

25 Burpees

30 Minute AMRAP (As Many Reps/Rounds As Possible)

25 Burpees

50 Lunges

25 Pushups

50 Air Squats

25 Kettlebell Upright Rows

50 Kettlebell Swings

Partner Workout (If alone do half of required work)

2000meter row

100 Wallballs

90 Dead lifts (100Lbs)

80 Hand Release Push-ups

70 Box Jumps

60 Sit ups

50 Burpees

40 Medicine Ball Squat Cleans

30 Push Press (95Lbs)

20 Medicine Ball Lunges (20 per leg)

10 Thrusters (95Lbs)

2000meter row

7 Rounds of:

15 Push-ups

30 Sit ups

15 Air Squats

30 Russian Twist

15 Wall balls

25 Minute AMRAP

5 Push-ups

10 Sit-ups

16 Lunges (8 per leg)

Weighted Workouts


This is a workout in Remembrance of 9/11 and is completed with air-pack or 40Lbs vest

7 Rounds of:

6 Pullups

25 Pushups

15 Wall Balls

15 Kettlebell Swings

14 Step-ups (24" high, 7 per leg)

25 Pushups

400m carrying hose bundle

Hold the Baby

Grab a 25-45Lbs plate, and don't put it down the entire workout

4 Rounds of:

10 Curls

10 Tricep Extensions

10 Bent over rows

10 overhead press

1 Minute hold overhead

Repeat 2 more times

MURPH (With air-pack, or weight vest)

1 Mile Run

300 Air Squats

200 Pushups

100 Pull ups

1 Mile Run

Need More Help?

If you have further questions contact your peer mentor or email

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