Below is a great workout which can resemble the physical capacity of a typical structure fire. As we all have experienced, a lot happens in the first 10-15 minutes, and a lot happens fast! Academy 16-1 gave it all they had and pushed through the 5 sets. Give this one a try at the station with your crew.
Workout:
Complete the following 5 sets with exactly 2 minutes rest in-between.
Each second and rep counts towards your score
1. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Dead hang for max seconds
2. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max burpee in 45 seconds
3. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max line runs in 45 seconds
4. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max pushups
5. Airdyne at 650 watts or above for max time and then get off and go immediately to:
Max jumping lunges in 1 minute
Local 1592 Fitness Training 