Fire academy prep

by Liam W.

Program Description

Increase endurance

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
30 minutes
Created
Feb 07, 2025 05:42
Last Edited
Feb 12, 2025 07:07

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Run

1

15 mins

-

2

Burpee

3

12 reps

-

3

Jump Squat

3

10 reps

-

4

Mountain Climber

3

10 reps

-

Day 1

1

Run

1

20 mins

-

2

Burpee

3

12 reps

-

3

Jump Squat

3

10 reps

-

4

Mountain Climber

3

10 reps

-

Day 1

1

Run

1

25 mins

-

2

Burpee

3

12 reps

-

3

Jump Squat

3

10 reps

-

4

Mountain Climber

3

10 reps

-

Day 2

1

Stair master

2

-

2

Farmer's Walk (Weighted)

3

2 reps

-

3

Sled Pull

3

1 reps

-

4

Kettlebell Swing

3

8 reps

-

Day 2

1

Stair master

2

-

2

Farmer's Walk (Weighted)

4

2 reps

-

3

Sled Pull

4

1 reps

-

4

Kettlebell Swing

4

8 reps

-

Day 2

1

Stair master

2

-

2

Farmer's Walk (Weighted)

5

2 reps

-

3

Sled Pull

5

1 reps

-

4

Kettlebell Swing

5

8 reps

-

Day 2

1

Stair master

2 Sets

-

2

Farmer's Walk (Weighted)

3 Sets

2 Reps

-

3

Sled Pull

3 Sets

1 Reps

-

4

Kettlebell Swing

3 Sets

8 Reps

-

Day 1

1

Run

1 Set

15 mins

-

2

Burpee

3 Sets

12 Reps

-

3

Jump Squat

3 Sets

10 Reps

-

4

Mountain Climber

3 Sets

10 Reps

-