The decision comes first.
We accepted a responsibility when we became firefighters. Taking care of how we train, recover, fuel, and use our time is part of honoring that responsibility.
This is an independent, voluntary November commitment among firefighters choosing to put action behind their own expectations. No competition. No department evaluation. No free personal coaching.
- Take responsibility for your actions and progress.
- Be willing to learn, adjust, and follow through.
- Respect the time and effort we each bring to the table.
The buy-in: complete the Firefighter Fundamentals Conditioning Circuit and submit a dated record of your effort. Submissions are reviewed before access is shared.
No obligation.
This invitation is voluntary. If now isn't your time, you're free to step away. There's no need to explain your decision.
Firefighter Fundamentals: The Work.
This is where the commitment becomes action. Twenty minutes of steady work. Control your pace, move with purpose, and finish knowing you made an effort.
Prepare — 3 minutes
Brisk walk or march, then controlled shoulder circles, hip hinges and ankle movements. Start building your breathing gradually.
Work — 4 rounds / 5 stations
40 seconds of work + 20 seconds to transition at each station. Repeat all five stations four times. The circuit takes 20 minutes, including transitions.
- Brisk low step-ups or fast march — raise your breathing rate; choose a stable surface.
- Squats or controlled chair sit-to-stands — smooth repetitions through a comfortable range.
- Push-ups — floor, incline or wall, with controlled form.
- Farmer carry or deliberate loaded march — light, manageable weights; unloaded brisk marching also works.
- Alternating reverse lunges or supported step-backs — use a stable support or substitute walking if needed.
Aim for a noticeable rise in breathing and heart rate, generally around 5–7 out of 10 perceived effort if appropriate for you. Adjust speed, load or exercise variation to maintain control; take extra recovery when needed. Sweat can happen, but it is not the measure of a successful session.
Recover — 2 minutes
Walk easily. Let breathing and heart rate come down. Note your rounds, total time and effort. Drink to thirst and account for heat and conditions.
ROUND 1 OF 4 · STATION 1 OF 5
Brisk step-ups or fast march · WORK
The timer guides the 20-minute circuit only. Warm up first and cool down afterward. Pause for additional rest or modify as needed; the timer does not verify exercise completion.
Voluntary fitness activity, not a fitness-for-duty exam or medical clearance. Follow any activity restrictions. Stop immediately for chest pain, unusual breathlessness, dizziness, or other concerning symptoms, and seek appropriate medical care; emergency symptoms warrant emergency services.
The effort comes first. Then the evidence.
Submit a photo or screenshot documenting your completed session. A dated workout log showing the circuit performed, the rounds, duration and modifications (if any), or a fitness-app workout summary, is enough to review. A face photo, video, body measurements, and medical details are not required.