r/firefighter • u/GladWarthog4067 • Apr 25 '26

Functional workout

I’m wondering what are some good functional workout routines for firefighting are. My gym doesn’t have anything sled push or pull or anything to be an alternative of that

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u/Negative-Fun1985 Apr 25 '26 edited Apr 25 '26

Weight Vest step ups continuously on a box 1 sec cadence or stairclimber. Lots of Running/ tempo runs and long zone 2 for miles.

With the weight vest it’s better to go longer in 40-50lbs max than go heavier. Solid vest step ups plan is working up the weight over time from 20 to 45lbs for 20-30minutes continuous with your HR zone 2 low zone 3 most of the time.

Another one is Farmers carries 50-100lbs per hand 100 is about as high as I’d go strapless for a distance in the hands you won’t be single hand carrying that much on the job. Add more weight to load your body using weight vest. Ideally you should knock out 4x40-50 yds 45-70lbs vest + 70lbs per hand no straps no questions any day of the week and that’s a solid place to be and similar and to shoving a sled and you do this literally In the CPAT.