{"id":2818,"date":"2025-01-30T10:00:00","date_gmt":"2025-01-30T16:00:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=2818"},"modified":"2025-01-31T08:51:54","modified_gmt":"2025-01-31T14:51:54","slug":"shift-firefighter-interval-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/01\/shift-firefighter-interval-workout\/","title":{"rendered":"On-shift Firefighter Interval Workout"},"content":{"rendered":"

\"\"<\/a>I get a lot of emails asking for good workout options for the firehouse when on shift. Working out on shift is a major concern; you want to ensure you keep your body in good “fit for duty” condition but also want to ensure you have enough “left in the tank” to respond and perform in an actual response.\u00a0 Over the last couple of years, I have toyed with various workouts on shift: high intensity, heavy lifting, stretching only, and even some yoga.\u00a0 I have found that interval workouts are the most effective and a great way to incorporate fireground movements (steps, crawls, sledges, drags, lifts, carries, and some core).<\/p>\n

Here is an example of an on-shift workout that I did with my crew.<\/p>\n

Active Warm-up<\/b><\/u>
\"\"<\/a>Perform 2 circuits. \u00a0Set an interval timer for 35 seconds of movement with 5 seconds between transitions (click the blue link for a video overview of the exercise).<\/p>\n

    \n
  1. Chops<\/a><\/li>\n
  2. Step back, twist, and reach<\/a><\/li>\n
  3. Spidermans<\/a><\/li>\n
  4. On the floor, knees side to side<\/a><\/li>\n
  5. X-overs<\/a><\/li>\n<\/ol>\n

    Foam roll for 3 to 5 minutes (click here for a good post about foam rolling for firefighters<\/a>).<\/p>\n

    Fireground Interval Circuit<\/u><\/b><\/div>\n

    After completing the 2 active warm-up circuits, perform the following exercises in a circuit 4 times.
    I like to set the interval timer for 35 seconds of work with 25 seconds of rest. \u00a0If you are just beginning intervals, you may want to set the timer for 30 seconds of work and 30 seconds of rest.<\/p>\n

    \"\"<\/a><\/div>\n
      \n
    1. Aerodyne (if you don’t have an aerodyne, you can use a row machine or battling hoselines)<\/li>\n
    2. Jumping jacks or Weighted Jump Rope<\/li>\n
    3. Stair Crawling (bear crawl up the stairs then run back down)<\/li>\n
    4. Sledges on a tire (overhead and side sledges) or medicine ball slams<\/li>\n
    5. Core Exercise (plank, bird-dog)<\/li>\n
    6. Mountain Climbers (or burpees<\/a>)<\/li>\n<\/ol>\n
      Perform this circuit 4x for a total of 24 minutes.<\/div>\n
      \u00a0<\/div>\n
      The total workout time with the active warm-up is approximately 33 minutes.<\/div>\n
      \u00a0<\/div>\n
      Feel free to exchange the circuits with your favorite active warm-up or fire ground exercises (please comment with suggestions).<\/div>\n
      \u00a0<\/div>\n
      Stay safe and healthy,<\/div>\n
      Aaron Zamzow<\/div>\n
      www.firerescuefitness.com<\/a><\/div>\n

      Need other workout options like the one above? \u00a0Take a look at the innovative FRF Ultimate Fire Rescue Athlete Workout Program. \u00a0Thousands of fire rescue athletes have accomplished amazing results<\/a> with this program.<\/span> \u00a0<\/h2>\n

      \u00a0<\/p>\n

      Click Here to read more and\u00a0Get started today with the \u201cFRF Ultimate Fire Athlete\u201d downloadable package, and receive this cutting edge program along with $139.96\u00a0worth of FREE bonuses!<\/a><\/h4>\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

      I get a lot of emails asking for good workout options for the firehouse when on shift. Working out on shift is a major concern; you want to ensure you keep your body in good “fit for duty” condition but also want to ensure you have enough “left in the tank” to respond and perform…<\/p>\n","protected":false},"author":3,"featured_media":4724,"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":[125,153,195,197],"tags":[168,73],"class_list":["post-2818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-interval-fire-fighting","category-cardio-for-firefighters","category-fire-rescue-interval","category-firefighter-interval-workout","tag-firefighter-interval-workout","tag-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-Js","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/07\/20140727_161942.jpg?fit=1024%2C698&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2818","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=2818"}],"version-history":[{"count":1,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2818\/revisions"}],"predecessor-version":[{"id":22520,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2818\/revisions\/22520"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4724"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2818"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}