5-5-5 Firefighter Fitness, Inc. will provide daily firefighter workouts from Monday thruSaturday. Sunday will be a day of rest. Each workout in the lean fit and crossfit cycles will consist of four different firefighter fitness levels. You decide which level you participate in. There may be some days, depending on an injury or a level of soreness that you decide you participate in a lower firefighter fitness level. There is absolutely nothing wrong with this. Each level will be related on any given day. The firefighter workout levels will simply build on each other. That way, everyone is working the same muscles and doing the same basic workout. The only difference will be the intensity level.
Each day of firefighter fitness programming will consist of a combination of an active warm-up, a rowing or running WOD(workout of the day), a strength component, a longer interval WOD (known as a chipper), a shorter metcon (metabolic conditioning, fancy word for cardio), and an honor WOD.
During the strength cycle, only one workout per day, Monday through Saturday is provided. The only difference between different firefighter’s workouts will be the weight in which they use. The strength cycle will be 17 weeks long. On Mondays, Wednesdays, and Fridays it is important to do the warm-up and strength component. The warm-up is geared towards the strength workout. All of the rest is optional on those days. On Tuesdays and Thursdays, you are provided a running or rowing WOD and either a metcon or chipper. If you are wanting to put on size, you should rest on these days. If you just have to get a workout in, then you can pick and choose what you feel like doing on these days.