Here’s a question I get several times a week. I want to workout at the station or while on duty, but what if I get a job?? Will I have enough left in the tank to be able to do my job?
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
I recently did this workout at my box, Iron Crossfit North Brunswick. Truth be told, I scaled the power clean to 145 lbs, did all the HSPU Strict, but whatever. As I was working thru the rounds, somewhere deep in the pain cave , around 18, I started thinking about the above question. A round later, I decided, Holleyman was not meant for work and I started formulating this post.
If you have to question, if a workout it going to gas you so much, you won’t be able to preform at a fire, then you need to not do that workout. That being said, if you feel like you shouldn’t work out because a workout will gas you too much to be able to preform at a fire, then well, we have a whole new problem for a whole new blog.
See what I did up there, I had to read it a few times to make sure I got it right.
Seriously though, you should be able to come up with something that will get your heart rate pumping, get your muscles working, but still be able to go to work, if you catch a job. A lot of that has to do with be honest with yourself. This whole 555 Fitness thing isn’t about looking in a mirror and flexing. It’s not about I’m stronger or faster or healthier than you. It’s about being the healthy, fittest version of you. So that you can preform at optimal, when the bell rings. So that you can live many years into your retirement.
When your setting up your shift workout, try to get yourself some built in rest. EMOM’s (Every Minute on the Minute) style workouts are great ways to do that. In this style you will preform a certain number of movements, each minute. Your rest is the remaining time in that minute, then you go again. Another popular duty workout, is a station style. With one station being designated as a rest station. This short break will allow your heart rate to return closer to normal, then just going at it for 20 minutes straight.
At the end of the day ( total firefighter line right there) it all comes down to knowing your body and what you realistically can and can’t handle. We all want to be better verison’s of ourselves, but remember. We also have a job to do, thats the whole reason we are training in the first place. So leave the hardcore workouts, the “Fran” in gear IG workout pictures and PR’s for off days and just look to get a good workout in while you are on duty.