How it Works

• Complete the reps as listed below, moving from thrusters to pull-ups.
• Time stops after the final set of pull-ups.

Workout Sequence

• 21 Thrusters – 95 lbs
• 21 Pull-Ups
• 15 Thrusters – 95 lbs
• 15 Pull-Ups
• 9 Thrusters – 95 lbs
• 9 Pull-Ups

Workout Summary

• Total of 45 thrusters and 45 pull-ups
• Perform in descending rep scheme: 21 → 15 → 9
• Record your total time

💪 Focus Areas: Legs, hips, shoulders, and lower back
✅ Form Tip: Keep your back straight and prioritize perfect form throughout

How it Works

• Complete the sequence 3 times in a row.
• Time stops after the final set of overhead squats.

1 Round =

• 400m Run
• 15 Overhead Squats – 95 lbs
  • Keep back straight
  • Squat until hamstrings are parallel to the ground
  • Bar must remain overhead for the entire movement

Workout Summary

• 3 Rounds Total
  • Each round = Run + 15 Overhead Squats
• Record your total time

💪 Focus Areas: Cardio conditioning + leg strength
✅ Form Tip: Maintain a strong, upright back while keeping the bar locked overhead

How it Works

• Complete the sequence 5 times in a row.
• Time stops after the final set of wall ball shots.

1 Round =

• 400m Run
• 30 Box Jumps – 24" box
  • Always face the box
  • Land softly with knees slightly bent
• 30 Wall Ball Shots – 20 lb ball
  • Hold ball at chest height
  • Drop into a squat
  • As you rise, throw the ball upward/forward at the wall (target above head height)
  • Catch the ball and return immediately into a squat

Workout Summary

• 5 Rounds Total
  • Each round = Run + 30 Box Jumps + 30 Wall Ball Shots
• Record your total time

💪 Focus Areas: Cardio conditioning, legs, and shoulders
✅ Form Tips:

• Box Jumps: stay controlled, don’t lock knees on landing
• Wall Ball Shots: keep chest tall, drive through legs to power the throw

How it Works

• Set a timer for 20 minutes.
• Complete as many rounds as possible (AMRAP).
• Record the number of pull-ups completed each round.

1 Round =

• 400m Run
• Max Rep Pull-Ups – perform as many as possible before starting the next run

Workout Summary

• 20-Minute AMRAP
  • Each round = Run + Max Pull-Ups
• Track rounds completed and total pull-ups

💪 Focus Areas: Cardio endurance + upper body strength and stamina

How it Works

• Complete the sequence 3 times in a row.
• Time stops after the final set of pull-ups.

1 Round =

• 400m Run
• 21 Kettlebell Swings – 1.5 pood (~53 lb)
  • Hold kettlebell with both hands
  • Slight squat, kettlebell swings between the legs
  • Drive with hips, glutes, and hamstrings
  • Thrust kettlebell forward to shoulder height
• 12 Pull-Ups – strict form

Workout Summary

• 3 Rounds Total
  • Each round = Run + 21 Kettlebell Swings + 12 Pull-Ups
• Record your total time

💪 Focus Areas: Cardio endurance + upper body strength and stamina

How it Works

• Alternate between bench press and pull-ups.
• Perform as many reps as possible (max reps) for each movement.
• Continue until all sets are complete.

Workout Sequence

• Bodyweight Bench Press – load the barbell with weight equal to your bodyweight
• Pull-Ups – max reps

Workout Summary

• 5 Rounds Total (Bench + Pull-Ups)
• Perform max reps for each movement
• Focus on form and control

💪 Focus Areas: Upper body strength and muscular endurance

Barbara Workout Test

This test is designed to challenge upper body, core, and lower body strength, while building muscular endurance and aerobic capacity.

It consists of four exercises, completed in sequence. The cycle is repeated five times.

Workout Structure

• This test most be completed in consecutive order.
• Recruits must finish the assigned reps before moving to the next exercise.
• Rest breaks are allowed but should be minimized.
• This test is designed to measure and test functional strength throughout the entire body while maximizing aerobic and muscular endurance.

Exercise Details

Pull-Ups – Upper Body Strength & Endurance

• Muscles Worked: Latissimus Dorsi, Biceps Brachii, Brachialis, Brachioradialis, Teres Major, Rhomboids, Trapezius

Push-Ups – Upper Body Strength & Endurance

• Muscles Worked: Pectoralis Major, Triceps Brachii, Anterior Deltoid, Anconeus

Abdominal Slides – Core Strength & Stability

• Muscles Worked: Rectus Abdominis, External Oblique, Tensor Fascia Lata

Squats – Lower Body Strength & Endurance

• Muscles Worked: Gluteus Maximus, Gluteus Medius, Quadriceps

Form & Technique Standards

• Full range of motion must be used.
• No locking out joints.
• Controlled tempo and speed throughout.
• Partners must monitor and coach discipline, ensuring proper form and safety.
• Reps only count if executed correctly and safely.

Goal: Improve score from baseline (Barbara #1) to second test (Barbara #2).
Faster times = better overall conditioning.

How it Works

• Perform 30 Clean & Jerks (135 lbs) as fast as possible.
• Time stops after the final rep.

Movement Standards: Clean & Jerk (135 lbs)

1. Setup
   • Feet shoulder-width apart
   • Grip barbell slightly wider than legs
   • Keep back straight, knees behind toes, and chin up
2. Lift & Pull
   • Pull bar up close to the body
   • Explosively thrust hips upward and shrug shoulders
3. Catch
   • Drop into a squat to catch the bar
   • Keep bar close and controlled
4. Jerk / Press
   • Drive upward from the squat
   • Finish with bar locked overhead in shoulder press position

Workout Summary

• 30 Clean & Jerks for time
• Record your total time
• Focus on maintaining proper form throughout

💪 Focus Areas: Full body strength, power, and conditioning

Instructions:

• Continue repeating the exercises below for 10 minutes.
  • 10-Minute AMRAP Workout (As Many Rounds As Possible)
• Count how many full rounds you complete.

Exercise 1: Wall Ball Tosses (7 reps)

1. Stand about arm’s length from the wall.
2. Drop into a front squat position, holding the ball at chest level with both hands.
3. As you rise from the squat, extend arms overhead slightly forward, throwing the ball against the wall above the 10 ft mark.
4. Catch the ball off the wall either above your head or at chest height.
5. Immediately return into the front squat position and repeat.
6. Perform 7 continuous reps.

Exercise 2: Burpees (7 reps)

1. Start in a standing position.
2. Drop into a squat position with both hands touching the floor.
3. Kick feet back into a push-up position.
4. Return feet to the squat position, keeping hands on the floor.
5. Explode upward into a full jump, with feet leaving the ground and hands reaching overhead.
6. Perform 7 continuous reps.

Finish

• Continue alternating 7 Wall Ball Tosses + 7 Burpees until 10 minutes are up.
• Record: How many rounds did you complete?

How it Works

• Complete all rounds in order.
• Time stops after the final rope climb.

Round 1

• 400m Run
• 15 Pull-Ups – Overhand grip
• 40 Push-Ups – Shoulder-width, full range of motion
• 30 Ab Slides – Feet flat, hands flat

Round 2

• 800m Run
• 10 Pull-Ups – Underhand grip
• 15 Ring Dips
• 30 Crunches – Arms crossed, forearms touch thighs
  • Partner holds feet
  • Full range of motion

Round 3

• 400m Run
• 7 Pull-Ups – Overhand grip
• 30 Push-Ups – Shoulder-width, full range of motion
• 20 Ball Tosses (20 lb) – With partner
  • Partner steps on feet
  • Toss ball back and forth

Final Round

• 800m Run
• 7 Pull-Ups – Underhand grip
• 10 Ring Dips
• 2 Rope Climbs → Time Stops

💪 Focus Areas: Full-body strength, endurance, and conditioning

How it Works

• Perform 5 stations, working 1 minute per station.
• Rotate immediately to the next station on the call of “rotate.”
• After each 5-minute round, take a 1-minute rest.
• Complete 3 rounds total.
• Score = total reps (or calories rowed).

Stations (1 minute each)

1. Wall Ball Shots – 20 lb ball, 10 ft target
   • Emphasis: Shoulders & quads
2. Sumo Deadlift High Pull – 75 lbs
   • Emphasis: Back, shoulders, legs
3. Box Jumps – 20" box
   • Emphasis: Quads & glutes
4. Push Press – 75 lbs
   • Emphasis: Shoulders
5. Row (calories)
   • Emphasis: Cardio

Workout Summary

• 3 Rounds Total
  • Each round = 5 stations (1 min each) + 1 min rest
• 15 minutes of work + 2 minutes of rest overall
• Scoring: 1 point per rep, 1 point per calorie rowed

💪 Focus Areas: Full-body muscular endurance + cardio

How it Works

• Wear full bunkers and SCBA on air throughout the workout.
• Complete all exercises in order.
• Time stops after the final sledge-to-tire strike.

1 Round =

• 30 Walking Lunges – carrying 50 lb sandbag
• 30 Box Jumps – 20" box, holding sledge
• 30 Squat Clean & Presses – with 45 lb bar
• 10 Sledge Strikes – to tire

Workout Summary

• 3 Rounds Total
  • Each round = Lunges + Box Jumps + Squat Clean & Press + Sledge-to-Tire
• Record your total time

💪 Focus Areas: Functional strength, power, endurance, and firefighter-specific conditioning

Herriman Lake Run

• Distance: 5K (3.1 miles)
• Goal Time: Under 26 minutes

High School Track Run

• Distance: 1.5 miles (6 laps on a standard 400m track)
• Goal Time: 12:30 or less

MET (Metabolic Equivalent)

A measure of how much oxygen your body uses during activity.

• 1 MET = 3.5 ml of oxygen per kg of body weight per minute.
• 12–16 METs represent the intensity needed to perform essential functions and demanding fireground tasks.

Understanding METs

METs help measure the intensity of activity compared to resting effort. For perspective:

• Light activity (e.g., walking) = ~3 METs
• Firefighting tasks (e.g., climbing stairs in gear, dragging a 165 lb victim, or chopping with an axe) = 12–17 METs

This is why a high aerobic capacity is critical for success in academy and in the field.

Testing Methods

• Graded Exercise Test (GXT): The most accurate method. Measures maximum heart rate and oxygen use while walking/running on a treadmill with increasing speed and incline.
• Submaximal Treadmill Test: Estimates cardiovascular fitness by pushing you to about 85% of your max heart rate.
  • Example: For a 30-year-old, max HR = ~190 bpm → target during submax test = ~161 bpm.

Both methods confirm whether you can achieve the minimum 12 MET requirement, with progression expected to 16 METs during academy.

Physical Agility Test (PAT):

PAT Score Breakdown

PAT Explanation