{"id":2406,"date":"2016-02-20T23:22:53","date_gmt":"2016-02-21T05:22:53","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=2406"},"modified":"2016-02-20T23:22:53","modified_gmt":"2016-02-21T05:22:53","slug":"fire-rescue-fitness-birthday-challenge-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2016\/02\/fire-rescue-fitness-birthday-challenge-workout\/","title":{"rendered":"Fire Rescue Fitness Birthday Challenge Workout"},"content":{"rendered":"

I like challenge or out-come based (OCB’s) workouts because: \u00a0#1 They are tough, #2 They are a great way to measure your level of fitness. \u00a0The last 4 years (including this one) I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement. \u00a0 This particular workout doesn’t require a lot of equipment and can be done at home or at the gym \u00a0or firehouse (even if its 22 degrees below zero). \u00a0 I encourage you to do this workout (or a similar one) every once in a while to help keep you motivated and to gauge your level of fitness. \u00a0 \u00a0<\/span><\/p>\n

This “Birthday” workout is difficult but can be scaled to meet your available equipment and level of fitness. \u00a0Before you begin this workout, like every workout,\u00a0perform an active warm-up.<\/a><\/strong><\/span><\/span><\/p>\n

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits wit no rest between exercises)<\/span><\/p>\n

    \n
  1. Standing Chops\"active<\/a><\/span><\/li>\n
  2. Step Forward toe reaches<\/span><\/li>\n
  3. Spidermans<\/span><\/li>\n
  4. Knees side to side<\/span><\/li>\n
  5. Cross overs<\/span><\/li>\n<\/ol>\n
    (Repeat for a total of 2 circuits then foam roll<\/a><\/strong>)<\/span><\/div>\n
    \u00a0<\/span><\/div>\n
    Now that your ready…its on to the fun. \u00a0All you need for this workout is some type of cardio equipment- treadmill, jump rope, steps (or a step-mill) and a way to do pull-ups or body rows. \u00a0You should time the workout from the first movement to the last so you can track your fitness progress from year to year.<\/span><\/div>\n
    \u00a0<\/span><\/div>\n
    Rest when you feel you need to (try to keep it at a minimum), \u00a0go from exercise to exercise at your own pace. Remember if your form starts to fail, take time to rest. \u00a0Poor reps DO NOT count.<\/span><\/span><\/div>\n
    <\/div>\n
    \"2015-02-23<\/span><\/div>\n

    Start the timer…..then:<\/span><\/p>\n

    \u00a0<\/span>1. \u00a0Run 400 meters on the tread. \u00a0If you don’t have a treadmill you could create your own cardio component like jump rope 200x or running stairs. \u00a0Aim for a high-intensity cardio exercise that takes 1 to 2 minutes. \u00a0After you complete this part then move to the next exercise.<\/div>\n
    2. \u00a0Push-ups – 10 reps<\/span><\/div>\n
    3. \u00a0Pull-ups (or body rows)- 10 reps<\/span><\/div>\n
    4. \u00a0Prisoner (hands on your head) squats- 10 reps<\/span><\/div>\n
    5. \u00a0V-ups- 10 reps<\/span><\/div>\n
    6. \u00a0Burpees- 10 reps<\/span><\/div>\n
    7. \u00a0Lunges- 10 with each leg<\/span><\/div>\n
    8. \u00a0Narrow Push-ups – 10 reps<\/span><\/div>\n
    9. \u00a0Body Rows (or TRX Rows)- 10 reps<\/span><\/div>\n
    10. \u00a0Super Planks (click here for a demonstration)<\/a><\/span><\/strong>\u00a0– 10 each side<\/span><\/div>\n
    <\/div>\n
    \n

    Repeat for a total of 4 rounds. \u00a0I perform 4 rounds (one for each decade) if your just starting out try 2 or 3.<\/span><\/em><\/strong><\/h2>\n

    After you complete the last round, record your time (then pass out, just kidding). \u00a0You should pledge\u00a0to at least maintain or improve your fitness level from year to year. Give this challenge a try, \u00a0and remember to always “Train like a life depends on it.”<\/strong><\/p>\n<\/div>\n

    Stay safe,<\/span><\/div>\n
    Aaron Zamzow<\/span><\/div>\n
    www.firerescuefitness.com<\/a><\/div>\n
    <\/div>\n
    <\/div>\n
    <\/div>\n
    Did you look at the above workout and think…”no way?” \u00a0If you followed the\u00a0Ultimate Fire Athlete Workout Program\u00a0<\/a>you know you could do it. \u00a0Get in the shape of your life and fit for duty today (Click Here to get started).<\/a><\/span><\/i><\/strong><\/div>\n","protected":false},"excerpt":{"rendered":"

    I like challenge or out-come based (OCB’s) workouts because: \u00a0#1 They are tough, #2 They are a great way to measure your level of fitness. \u00a0The last 4 years (including this one) I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement. \u00a0 This particular workout…<\/p>\n","protected":false},"author":3,"featured_media":5187,"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":[97,1],"tags":[250,278,73],"class_list":["post-2406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-challenge-workouts","category-uncategorized","tag-fire-rescue-workout","tag-firefighter-challenge","tag-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-CO","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/01\/active-warm-up-template.jpg?fit=1769%2C873&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2406","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=2406"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2406\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/5187"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}