Firefighter Workout - Parking Lot Tabata Circuit - OPT For Fitness

Here's mhanson51 and a training partner performing an intense 4 minute Tabata style circuit in a local parking lot.

If you don't have room in the fire house for this style of training, then it's a great opportunity to train outside on a nice day. This circuit simply requires a tire, two sledgehammers, two kettlebells, a 25LB. and a 75LB. sandbag and 3 balance pads to be used as cones.

The Tabata principle is a 4 minute set of work with 8, 20 sec. hard/10 sec. rest intervals. It's great to use for building up strength, endurance as well as get a great quick & intense workout.

Tabata Circuit Sequence:
Round 1: (20 sec work/10 sec rest) 10LB. Sledgehammer Slams on Tire
Round 2: (20 sec work/10 sec rest) Side To Side Shuffles
Round 3: (20 sec work/10 sec rest) 25LB. Sandbag Overhead Full Situps
Round 4: (20 sec work/10 sec rest) Distance Interval Sprints
Round 5: (20 sec work/10 sec rest) 10LB. Sledgehammer Slams on Tire
Round 6: (20 sec work/10 sec rest) Side To Side Shuffles
Round 7: (20 sec work/10 sec rest) 25LB. Sandbag Overhead Full Situps
Round 8: (20 sec work/10 sec rest) Distance Interval Sprints

Notes: The Side To Side Shuffle station is setup using two kettlebells about roughly 12-15ft. apart.

The 25LB. Sandbag Overhead Full Situps are performed using the 75LB. sandbag as a counterweight for the feet.

The Distance Interval Sprints are performed using the sledgehammer on the ground as the starting line and the 3 blue balance pads as targets. Each pad is placed roughly 15ft. apart. This exercise begins by sprinting from the sledgehammer to the closest pad, then back to the sledgehammer. Then from the sledgehammer to the middle pad and back. Then from the sledgehammer to the farthest pad and back then repeated until the Tabata round is over.

This extreme firefighter workout has been brought to you by: http://www.optforfitness.com/

Category:

Sports

Tags:

• firefighter-fitness
• firefighter-workout
• firefighter-workouts
• firefighter-circuit
• firefighter-training
• firefighter-exercise
• firefighter-exercises
• tabata-circuit
• tabata-training
• tabata-exercise
• tabata-exercises
• tabata-workout
• tabata-workouts
• kettlebell-exercise
• kettlebell-exercises
• kettlebell-workout
• kettlebell-workouts
• kettlebell-training
• sledgehammer-exercise
• sledgehammer-exercises
• sledgehammer-workout
• sledgehammer-workouts
• sledgehammer-training
• mhanson51
• opt-for-fitness
• optforfitness

[errinlanebrett]

where can I get a copy of the workout audio they were listenin too....

[JoeTexfire]

this isnt tabata.... same exercise for total number of rounds before moving to next station... this is a circuit training workout NOT TABATA

[IvEENI]

@errinlanebrett I wanna know this too. Where can I get that audio?

[deckham]

damn.... would definitely want these firefighters working in my district!!!

[pvtdorame]

awesome!!! I'm using this

[mmabert]

Even though the guys I train or I are not firefighters, I will totally use some of the stuff from your vidoes in our functional workout circuits. This intensity is at level that I like to work with, and what is needed to get in cardio shape.

[workoutmanx]

Whats the name of the Tabata CD...I want it to.

[Rozell431]

This is an excellent circuit. We tried it today on shift and all the fellas liked it. Thanks for the example.