Thursday, February 2nd, 2012
We are well into the New Year. Don't forget those resolutions of better health and fitness! Here are 3 more workouts to help you out. Try to spend around 10 minutes warming up and 10 minutes cooling down with some stretching at the end.
Workout 1:
4 rounds for time:
- 25 Lateral Jumps (demo)
- 10 Dumbell Push Press (demo)
- 100' Bear Crawl (50ft turnaround)
Workout 2:
Workout 3:
Another one from B-Shift Station 2!
Wearing an airpack perform 4 rounds for time of:
Thursday, December 1st, 2011
We are getting closer to next year's PT Test. Don't wait until the New Year to get started. Use these workouts along with anything else you can think of that will improve your fitness and better prepare you for the rigors of your job and the demands of the test.
Workout 1:
10 rounds:
- 3 broad jumps (6ft minimum)
- Sprint 40 yards
*Go through the broad jumps and sprint as fast as you can. Walk back to the start line each time. Once the last man is back immediately start the next round together. Make sure you warm up your hamstrings well before this one.
Workout 2:
5 rounds for time of:
- 200 m run
- 50' Burpee Broad Jump
- 200 m run
- 10 Dumbell Swings (don't exceed 55#)
- 10 Dumbell Front Squats
*Use the same dumbell for the swings and squats. For the front squats keep the dumbell high on your chest and stay as upright as you can.
Workout 3:
Wearing an airpack complete for time:
- 50 box/tailboard step ups (alternate legs, each step up is one rep)
- 50 pushups
- 500 ft farmer carry - 50 ft turnarounds, down and back 5 times. (don't exceed 55#)
- 50 air squats
- 50ft down, 50ft back - bear crawl (walking on your hands and feet)
*Scale as needed.
Friday, November 4th, 2011
Here's three more workouts for you. You don't necessarily have to do them in this order. Just remember you can always scale down weight, reps, or rounds if you need to. Watch the demo video for more specifics for each workout.
Workout 1:
20 Minute AMRAP of:
- 10 Grasshoppers
- 10 Sit-ups
- 10 True Pushups
Workout 2:
*Thank you to Triangle Crossfit for letting us borrow this one!
3 Rounds for time of:
- 400 Meter Run
- 21 Dumbell Swings (Don't exceed 55#)
- 12 Burpees
Workout 3:
1-10 Ladder for time of:
- Dumbell Thruster (don't exceed 40#)
- Renegade Row (use same DB's)
- 100 Meter Run
Demo
Wednesday, October 19th, 2011
This week we have 3 workouts for you to try out. Try one out every day of your cycle. If you run out of workouts you can always go back and repeat one from earlier in the year to see how much you've improved. I am going to move away from posting a specific warm up. Make sure you are still gettting a thorough warm-up prior to performing these workouts. You guys should have a pretty good idea of how to warm-up and what to do from previous posts. As always, if you have any questions call me or email me and I will be glad to help. Also, be sure to take some time to stretch at the end of your sessions. This will greatly improve your mobility / flexibility which most of us struggle with during our PT Test.
Workout 1:
*Thank you to Captain Johnson and his crew for sending me this workout. If you guys come up with a workout you want to share send it to me.
For Time:
- 200m Sprint
- 50 Box Jumps
- 200m Sprint
- 50 Dumbell Swings
- 200m Sprint
- 50 Sit-ups
- 200m Sprint
Workout 2:
Workout 3:
With a continuously running clock do 1- 10m sprint the first minute, 2- 10m sprints the second minute... Continue this ladder until you can no longer complete the required sprints within that minute.
*Click here for the demo.
Thursday, September 22nd, 2011
Warm-up
Run 400 meters (warm-up pace)
20 walking lunge steps
20 Dumbell Swings
20 situps
Workout
From Crossfit.com:
"Bottom to Bottom Tabata Squats" immediately followed by a 1 mile run.
*The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total). In this workout you will do air squats starting from the bottom position for 20 seconds. When 20 seconds is up you will return to the bottom position of the air squat and hold for 10 seconds. Repeat this 20/10 interval for a total of 8 times, then immediately run 1 mile for time. This workout demo should help with questions.
*You score the Tabata Squat portion by the least number of reps you achieved in all 8 intervals.
ex.) These are the reps I had for my intervals - 18, 15, 15, 15, 15, 15, 13, 13. My Score was 13. The mile run is timed separately.
*Stay tight during the 10 seconds in the bottom. Remember full range of motion is from below parallel to standing with completely open hips.
Great job on all these workouts! Keep training hard and stay safe!
Tuesday, September 13th, 2011
Warm-up
Pick your poison - Do at least three minutes of jogging, jumprope, stairs or whatever you can think of to get the blood flowing, then:
1 minute of pushups
1 minute of situps
1 minute of air squats
Workout
4 rounds for time of:
- 200 meter run
- 20 Box jumps
- 25 walking lunges
*If you want to make this one even more fun grab two dumbells and hold them while you do your walking lunges!
5 minutes of stretching.
Friday, August 26th, 2011
Warm-up
Run 400m (warm-up pace)
2 rounds:
- 10 Air Squats
- 10 Pushups
- 10 Situps
Workout of the Week
1,2,3,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of:
- Dumbell Thruster
- Dumbell Swing
Demo:
*Do 1 DB Thruster and 1 DB Swing, then 2 and 2, 3 and 3, all the way up to 10 then back down to 1. Pick your own weight but don't exceed 55's.
With the thruster, once you get the dumbells off the floor you don't have to set them down until you get tired or complete all your reps. *1 thruster = a front squat into a push press to overhead.
We have been doing these workouts since the beginning of June. Sometime this week go back and try your first one to see how you have progressed. Keep pushing hard and gettting stronger!
Monday, August 15th, 2011
Warm-up
Workout of the Week
4 rounds for time:
400m Run
40 squats
20 pushups
10 burpees
Make sure to hit full range of motion - Squats are below parallel to fully standing, pushups are chest to the floor to fully locked out.
Thursday, July 28th, 2011
Warm-up
Run 400 meters
2 rounds of:
*For the plank hold, get into the top of the pushup position and hold for 1 minute. Keep your body in as straight a line as possible.
Workout of the Week
5 Rounds for time of:
Here is a demo of the Man Maker from sealfit.com
Stretch!!!
Tuesday, July 19th, 2011
Warm-up
Jog for 20 seconds, walk for 10 seconds. Continue this cycle/interval for 8 rounds (4 mins).
Then,
15 pushups
15 squats
15 situps
Workout of the Week
3 rounds for time:
30 Jumping Lunges
15 Dumbell Swings
200 Meter Farmer Carry
*Use a weight you can handle. Do not exceed 55 lbs.
Click here for a demo.
Stretch tight areas for a total of 5 minutes.
Monday June 6th, 2011
Here's our first workout of the week.
Complete as many rounds/reps as possible in 10 minutes of:
This is scored by your number of full rounds completed plus reps in the uncompleted round. Make sure you focus on proper form. Go hard and stay safe!
click here for the demo
Monday June 13th, 2011
Great job on last weeks workout! This week we are adding a warm-up to the workout. It is important to be fully warmed up before starting these workouts. Do the warm-up at your own pace and focus on good technique.
Warm-up
Jog 400 meters
Then,
2 rounds of:
- 10 situps
- 10 pushups
- 10 air squats
Workout of the Week
4 rounds for time:
- 15 Dumbell Push Press (Don't exceed 40#s)
- 15 Box Jumps (Don't exceed 24")
- 200 Meter Run
Click here for demo and instructions.
*After the workout is a great time to work on your flexibility. Spend 5 minutes doing some stretching while you are cooling down.
One of the great things about these workouts is that they are infinitely scalable. This means they can be adjusted so all levels of fitness can perform them. So depending on were you are at with your fitness you may need to scale or modify this workout. This can be done by using less weight, taking away a round, or doing less reps. As always safety and proper form come first. Oh ya, and don't forget to have fun!
Monday June 20th, 2011
Here it is...
Warm Up
Jog 5 minutes
20 air squats
20 situps
Workout of the Week
3 rounds for time:
*Set up cones 50' apart. Down and back once for Burpee/jump and twice for Farmer Carry. Make sure you go around the cones. Use as much weight as you can handle for the Carry.
Click here for Demo
Stretch 5 minutes
Wednesday, June 29th, 2011
Warm Up / Skill Work
Workout of the Week
For Time:
Run 1 Mile
Rest 4 minutes
Run 3/4 Mile
Rest 3 minutes
Run 1/2 Mile
Rest 2 minutes
Run 1/4 Mile
Post total time with rest to the Fire Department Facebook page.
*On a 1/4 mile(400m) track/course this would be: 4 laps-rest 4, 3 laps-rest 3, 2 laps-rest 2, 1 lap -done. Try to do each interval without stopping to walk.
With the hot weather and never knowing when we will be called out to "sweat", remember to stay hydrated. You should be drinking at least half off your body weight in ounces per day. Drink an additional 20 ounces for every hour you workout or exert yourself.
Friday, July 8th, 2011
Warm Up
Run 800m (1/2mi) - Warm up pace
Workout of the Week
Complete as many rounds/reps as possible in 15 minutes of:
5 pushups
10 sit-ups
15 squats
*Use our PT Test standards for the pushups and sit-ups. Make sure your squats are below parallel. Review the demo video from June 6 if you need to. No "Gulley" squats!
The sit and reach test gives all of us problems. Spend 5 minutes after your workout stretching your hamstrings. Sit on the ground with your legs straight in front of you and reach for your toes. Hold that as long as you can, then relax and repeat for a total of 5 minutes.