Original starter · 4 weeks
Firefighter Work Capacity
A five-day block for serving or recruit firefighters that pairs heavy lifts with event-style circuits to build work capacity on the fireground.
4weeks
5days a week
20sessions
396working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 93 | 68 | −27% |
|---|
| Total reps | 1751 | 1276 | −27% |
|---|
| Reps per set | 18.8 | 18.8 | −0% |
|---|
| Average RPE | 7.8 | 6.5 | −17% |
|---|
Week 1
DAY 1 - MON - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8 | 3:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Weighted Step-Up · per side, vest | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Sled Push · metres | 4 × 30 | RPE 8 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 1:15 |
|---|
DAY 2 - TUE - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8 | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 3:00 |
|---|
| Push Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Dead Hang · seconds | 4 × 30 | RPE 8 | 1:30 |
|---|
DAY 3 - WED - Engine Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assault Bike Intervals · seconds hard | 5 × 30 | RPE 8 | 1:00 |
|---|
| Sandbag Carry · metres | 4 × 30 | RPE 8 | 1:30 |
|---|
| Burpee | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Sledgehammer Tire Strike · per side | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Battle Rope Slam · seconds | 5 × 30 | RPE 8 | 1:00 |
|---|
DAY 4 - FRI - Hinge and Drag
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 8 | 3:00 |
|---|
| Front Squat | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Sled Drag · metres, backward | 4 × 30 | RPE 8 | 1:30 |
|---|
| Rope Pull Sled · metres, hand over hand | 4 × 30 | RPE 8 | 1:30 |
|---|
| Copenhagen Plank · seconds per side | 4 × 30 | RPE 8 | 1:30 |
|---|
DAY 5 - SAT - Fireground Simulation
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stair Climber Weighted Climb · minutes, 11 kg vest | 3 × 3 | RPE 8 | 2:00 |
|---|
| Sandbag Shouldering · alternate sides | 3 × 10 | RPE 7.5 | 1:15 |
|---|
| Farmer's Carry · metres | 4 × 30 | RPE 8 | 1:30 |
|---|
| Rowing Machine Intervals · seconds hard | 5 × 30 | RPE 8 | 1:00 |
|---|
| Side Plank · seconds per side | 4 × 30 | RPE 8 | 1:30 |
|---|
Week 2
DAY 1 - MON - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | RPE 8 | 3:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 2:00 |
|---|
| Weighted Step-Up · per side, vest | 3 × 12 | RPE 8 | 1:15 |
|---|
| Sled Push · metres | 5 × 30 | RPE 8 | 1:15 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 1:15 |
|---|
DAY 2 - TUE - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | RPE 8 | 3:00 |
|---|
| Weighted Pull-Up | 5 × 4 | RPE 8 | 3:00 |
|---|
| Push Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 8 | 1:15 |
|---|
| Dead Hang · seconds | 5 × 30 | RPE 8 | 1:15 |
|---|
DAY 3 - WED - Engine Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assault Bike Intervals · seconds hard | 6 × 30 | RPE 8.5 | 0:50 |
|---|
| Sandbag Carry · metres | 5 × 30 | RPE 8 | 1:15 |
|---|
| Burpee | 3 × 12 | RPE 8 | 1:15 |
|---|
| Sledgehammer Tire Strike · per side | 3 × 12 | RPE 8 | 1:15 |
|---|
| Battle Rope Slam · seconds | 6 × 30 | RPE 8.5 | 0:50 |
|---|
DAY 4 - FRI - Hinge and Drag
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 4 | RPE 8 | 3:00 |
|---|
| Front Squat | 4 × 8 | RPE 8 | 2:00 |
|---|
| Sled Drag · metres, backward | 5 × 30 | RPE 8 | 1:15 |
|---|
| Rope Pull Sled · metres, hand over hand | 5 × 30 | RPE 8 | 1:15 |
|---|
| Copenhagen Plank · seconds per side | 5 × 30 | RPE 8 | 1:15 |
|---|
DAY 5 - SAT - Fireground Simulation
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stair Climber Weighted Climb · minutes, 11 kg vest | 3 × 4 | RPE 8 | 2:00 |
|---|
| Sandbag Shouldering · alternate sides | 3 × 12 | RPE 8 | 1:15 |
|---|
| Farmer's Carry · metres | 5 × 30 | RPE 8 | 1:15 |
|---|
| Rowing Machine Intervals · seconds hard | 6 × 30 | RPE 8.5 | 0:50 |
|---|
| Side Plank · seconds per side | 5 × 30 | RPE 8 | 1:15 |
|---|
Week 3
DAY 1 - MON - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | RPE 8.5 | 3:00 |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Weighted Step-Up · per side, vest | 4 × 12 | RPE 8 | 1:15 |
|---|
| Sled Push · metres | 5 × 40 | RPE 8.5 | 1:15 |
|---|
| Hanging Leg Raise | 4 × 12 | RPE 8 | 1:15 |
|---|
DAY 2 - TUE - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | RPE 8.5 | 3:00 |
|---|
| Weighted Pull-Up | 5 × 3 | RPE 8.5 | 3:00 |
|---|
| Push Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 4 × 12 | RPE 8 | 1:15 |
|---|
| Dead Hang · seconds | 5 × 40 | RPE 8.5 | 1:15 |
|---|
DAY 3 - WED - Engine Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assault Bike Intervals · seconds hard | 8 × 30 | RPE 8.5 | 0:40 |
|---|
| Sandbag Carry · metres | 5 × 40 | RPE 8.5 | 1:15 |
|---|
| Burpee | 4 × 12 | RPE 8 | 1:15 |
|---|
| Sledgehammer Tire Strike · per side | 4 × 12 | RPE 8 | 1:15 |
|---|
| Battle Rope Slam · seconds | 8 × 30 | RPE 8.5 | 0:40 |
|---|
DAY 4 - FRI - Hinge and Drag
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 3 | RPE 8.5 | 3:00 |
|---|
| Front Squat | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Sled Drag · metres, backward | 5 × 40 | RPE 8.5 | 1:15 |
|---|
| Rope Pull Sled · metres, hand over hand | 5 × 40 | RPE 8.5 | 1:15 |
|---|
| Copenhagen Plank · seconds per side | 5 × 40 | RPE 8.5 | 1:15 |
|---|
DAY 5 - SAT - Fireground Simulation
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stair Climber Weighted Climb · minutes, 11 kg vest | 4 × 4 | RPE 8.5 | 2:00 |
|---|
| Sandbag Shouldering · alternate sides | 4 × 12 | RPE 8 | 1:15 |
|---|
| Farmer's Carry · metres | 5 × 40 | RPE 8.5 | 1:15 |
|---|
| Rowing Machine Intervals · seconds hard | 8 × 30 | RPE 8.5 | 0:40 |
|---|
| Side Plank · seconds per side | 5 × 40 | RPE 8.5 | 1:15 |
|---|
Week 4
DAY 1 - MON - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | RPE 6.5 | 3:00 |
|---|
| Romanian Deadlift | 2 × 6 | RPE 6.5 | 2:00 |
|---|
| Weighted Step-Up · per side, vest | 2 × 10 | RPE 6.5 | 1:15 |
|---|
| Sled Push · metres | 3 × 30 | RPE 6.5 | 1:30 |
|---|
| Hanging Leg Raise | 2 × 10 | RPE 6.5 | 1:15 |
|---|
DAY 2 - TUE - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 3 | RPE 6.5 | 3:00 |
|---|
| Weighted Pull-Up | 3 × 3 | RPE 6.5 | 3:00 |
|---|
| Push Press | 2 × 6 | RPE 6.5 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6.5 | 1:15 |
|---|
| Dead Hang · seconds | 3 × 30 | RPE 6.5 | 1:30 |
|---|
DAY 3 - WED - Engine Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Assault Bike Intervals · seconds hard | 4 × 30 | RPE 6.5 | 1:00 |
|---|
| Sandbag Carry · metres | 3 × 30 | RPE 6.5 | 1:30 |
|---|
| Burpee | 2 × 10 | RPE 6.5 | 1:15 |
|---|
| Sledgehammer Tire Strike · per side | 2 × 10 | RPE 6.5 | 1:15 |
|---|
| Battle Rope Slam · seconds | 4 × 30 | RPE 6.5 | 1:00 |
|---|
DAY 4 - FRI - Hinge and Drag
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | RPE 6.5 | 3:00 |
|---|
| Front Squat | 2 × 6 | RPE 6.5 | 2:00 |
|---|
| Sled Drag · metres, backward | 3 × 30 | RPE 6.5 | 1:30 |
|---|
| Rope Pull Sled · metres, hand over hand | 3 × 30 | RPE 6.5 | 1:30 |
|---|
| Copenhagen Plank · seconds per side | 3 × 30 | RPE 6.5 | 1:30 |
|---|
DAY 5 - SAT - Fireground Simulation
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Stair Climber Weighted Climb · minutes, 11 kg vest | 2 × 2 | RPE 6.5 | 2:00 |
|---|
| Sandbag Shouldering · alternate sides | 2 × 10 | RPE 6.5 | 1:15 |
|---|
| Farmer's Carry · metres | 3 × 30 | RPE 6.5 | 1:30 |
|---|
| Rowing Machine Intervals · seconds hard | 4 × 30 | RPE 6.5 | 1:00 |
|---|
| Side Plank · seconds per side | 3 × 30 | RPE 6.5 | 1:30 |
|---|