FIREFIGHTeR HIIT WORKOUT SERIES

These elite-level workouts blend fireground realism with functional strength and cardio conditioning using weights, kettlebells, cardio machines, and job-specific drills. Designed for both on-air and off-air training.

*Each row = 1 full HIIT workout. Scale weights and rounds based on SCBA air time, fitness level, and environment.*

| 1 | Tower of terror |

4 Rounds :(30:30), Stair Master Climb (30s), KB Clean & Press (12), Hose Drag (50 ft), Burpee Over Dumbbell

| 2 | Thrustin Hose |

Tabata Style: KB Thrusters, Rope Drag, Weighted Step-Ups, Sledgehammer Slams 4 Rounds : Victim Drag (100 ft), Assault Bike (20 cal), Pike Pole Thrusters (10), Sandbag Carry (50 ft)

| 3 | Jacob’s Ladder to Hell |

EMOM x 12 min: Ladder (40 ft), KB Goblet Squat x15, Hose Sled Pull, KB Swings x20

| 4 | Backdraft Bully |

5 Rounds for Time : Pike Pole Press x10, Farmer’s Carry (100 ft), Box Jumps x15, Wall Balls x20

| 5 | Iron Hose Challenge |

3 Rounds +: Deadlifts x15, Sled Push (20 yds), KB Snatch x25, Sledgehammer x10/side

| 6 | High-Rise Hustle |

4 Rounds (On-Air Optional): Stair Master – 3 min, Hose Carry x25, Weighted Step-Ups, Pike Pole Pulls

| 7 | Mayday MAdness|

AMRAP 20 Min: Assault Bike (20 cal), Push Press x10, Burpee Broad Jumps x10, Hose Drag (100 ft), Rest 30s

| 8 | Rescue Gauntlet |

Tabata Style: KB Thrusters, Rope Drag, Weighted Step-Ups, Sledgehammer Slams

| 9 | RIT Ready Circuit |

5 Rounds: Row 250m, Deadlifts x12, Sandbag Over Shoulder x10, Push Press x10

| 10 | Smoke Jumper|

EMOM x 16 Min: Ladder (40 ft), Renegade Rows x12, Pike Pole High Pulls x15, Jump Squats x15

| 11 | Lactic Leg Day |

3 Rounds: Air Squats x50, KB Lunges x20, Stair Carry 2 min, Deadlifts x12

| 12 | Breach & Blast |

4 Rounds for Time: Sledgehammer x10, Push Press x10, Pull ups x10, Dummy Drag (50 ft), Bike Sprint (10 cal)

| 13 | Fireground 500 |

For Time : Jump Rope x100, Burpees x20, Thrusters x15, Pike Pole Swings x10, KB Swings x25, Sled Push (100 ft)|

| 14 | Searcher Snatch |

4 Rounds (On-Air): Bear Crawl (50 ft), Hose Drag, KB Snatches x15, Stair Master 2 min

| 15 | Engine 13 |

EMOM x 13 Min: Min 1: Deadlifts x10, Min 2: Pike Pole Rows x12, Min 3: Bike Sprint (15 cal)

| 16 | Smoke show Complex |

AMRAP 18 Min: DB Squat Cleans x10, Weighted Step-Ups, Pike Pole Press x12, Pull ups x12, Run 200m

| 17 | Hose Haul HIIT |

4 Rounds (60s each): Hose Pull, Sledgehammer, KB Swings, Farmer’s Carry Shrugs

| 18 | Heat Index |

3 Rounds: Assault Bike 30s, Jump Lunges x20, Sandbag Cleans x10, Stair Carry 2 min

| 19 | Deck Gun daddy |

4 Rounds: Push Jerks x10, KB High Pulls x20, Sled Pull (30 ft), Pullups x12, Ladder Climb (40 ft)

| 20 | Burnt out Burnout|

20 Min EMOM : Row 200m, Deadlifts x10, Air Squats max reps, Rest, Pike Pole Strikes x20

| 21 | Slangin Lizards |

4 Rounds: KB Clean + Squat x10, Assault Bike x15 cal, Rope Pulls (sled), Box Jumps x12

| 22 | Rhabdo Rescue |

3 Circuits: Clean & Press x8, Pull ups x12, Hose Drag (100 ft), Jacob’s Ladder (40 ft), Weighted Step-Ups x12

| 23 | Fire house Finisher|

Tabata Finisher: Rotate: Assault Bike, Sledge Strikes, Jump Rope, Pike Pole Press

| 24 | Nozzle Flowin|

4 Rounds: Sandbag Carry (40 ft), Box Jumps x15, KB Swing to OH x12, Jump Lunges x12, Rest 1 min

| 25 | Fuck Rehab |

AMRAP (On-Air) - until your bottle is empty: KB Deadlifts x10, Box Step-ups x10, Pushups x30, Dummy Drag (25 YDS), Weighted Pike Pole Presses x10, 50 squats, 50 KB Good mornings - 100 air pack presses - put another bottle in and go again if you’re bout it

Use Code: Respond25