{"id":10187,"date":"2018-11-11T04:33:31","date_gmt":"2018-11-11T04:33:31","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=10187"},"modified":"2022-11-10T20:06:50","modified_gmt":"2022-11-11T02:06:50","slug":"fire-rescue-fitness-workout-to-honor-veterans","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/11\/fire-rescue-fitness-workout-to-honor-veterans\/","title":{"rendered":"Fire Rescue Fitness Workout to Honor Veterans"},"content":{"rendered":"<p style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong>Today I have a special Firefighter Challenge Workout to honor America&#8217;s true heroes&#8230;.our Veterans. &nbsp;<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>Thank you for your service and sacrifice!<\/strong><\/span><\/p>\n<p>This workout is 11 minutes of strength exercises followed by an 11 minute cardio interval (11-11 for Veterans Day). &nbsp; The exercises can be changed based on available equipment and level of fitness. &nbsp;Of course, make sure you thoroughly and actively warm-up before starting the workout.<\/p>\n<p><strong><em>Active Warm-up (perform the suggested reps for 2 rounds)<\/em><\/strong><\/p>\n<p>Chops (10x)<\/p>\n<p>Inverted Hamstrings (5 ea)<\/p>\n<p>Spidermans (5 ea)<\/p>\n<p>Knees side to side (5 ea)<\/p>\n<p>X-overs (5 ea)<\/p>\n<p>Perform 2 rounds or circuits then progress to the 11 minute strength portion.<\/p>\n<p style=\"text-align: left;\"><strong>Click below for an overview of the FRF 11-11 Veterans Day Workout<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Zx2UgaCNEA4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>The strength portion of the workout consist of 4 exercises performed for 2 minutes (as many reps as possible) with 1 minute of rest between them.<\/p>\n<p>To add to the challenge, I performed these exercises wearing a 45 pound pack from PWR Training. &nbsp;Feel free to add extra challenge or change the order or exercises to fit your level of fitness. &nbsp;Here is the order and exercises I suggest:<\/p>\n<ul>\n<li>Perform as many reps as possible of push-ups in 2 minutes<\/li>\n<li>Rest 1 minute<\/li>\n<li>Perform as many reps as possible of prisoner squats in 2 minutes<\/li>\n<li>Rest 1 minute<\/li>\n<li>Perform as many reps as possible of body rows in 2 minutes<\/li>\n<li>Rest 1 minute<\/li>\n<li>Perform a static plank for 2 minutes (rest if needed)<\/li>\n<\/ul>\n<p>**Perform as many reps as you can, you may need to rest. &nbsp;Try to push yourself, make sure to keep good form on all reps.**<\/p>\n<p>After completing the 11 minute strength portion then perform 11 cardio intervals. &nbsp;These intervals can be running sprints, climbing the stairs, bike intervals, incline running on the treadmill. &nbsp;You can adjust the work and rest time based on your level of fitness. &nbsp;Today, I performed 11 intervals of 30 seconds work\/ 30 seconds rest on the stepmill wearing a 45 pound weighted pack (<a href=\"http:\/\/pwrtraining.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">thanks again to PWR Training for the pack&#8230;.awesome<\/a>).<\/p>\n<h2>Special Thanks to All Veterans!<\/h2>\n<p>Please feel free to share, comment and like&#8230;<\/p>\n<p>Stay safe and Get FRF,<\/p>\n<p>Aaron Zamzow<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today I have a special Firefighter Challenge Workout to honor America&#8217;s true heroes&#8230;.our Veterans. &nbsp; Thank you for your service and sacrifice! This workout is 11 minutes of strength exercises followed by an 11 minute cardio interval (11-11 for Veterans Day). &nbsp; The exercises can be changed based on available equipment and level of fitness.&hellip;<\/p>\n","protected":false},"author":3,"featured_media":11477,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,38,15],"tags":[336,73,416],"class_list":["post-10187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness","category-firefighter-fitness-program","category-firefighter-workout","tag-firefighter-workotu","tag-firefighter-workout","tag-fit-for-duty-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2Ej","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/11\/Thank-You-Veterans-frf.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=10187"}],"version-history":[{"count":2,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10187\/revisions"}],"predecessor-version":[{"id":11478,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/10187\/revisions\/11478"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/11477"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=10187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=10187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=10187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}