Fire fighters comp 2min Threshold Training – HIIT

Circuit x 5

All this cardio session should be done in full gear or weighted vest.

LLT
Fast Anterior Lunge, Curls
time 30s
load moderate
Tempo fast
Set Time Load Tempo
1 30s h:m:s Moderate Fast
2 30s h:m:s Moderate Fast
3 30s h:m:s Moderate Fast
4 30s h:m:s Moderate Fast
5 30s h:m:s Moderate Fast

Instead of curls, have a sand bag/weight on one side and alt. sides every round.

LLT
Long Arm KB Swings
time 30s
load heavy
Tempo explosive
Set Time Load Tempo
1 30s h:m:s Heavy Explosive
2 30s h:m:s Heavy Explosive
3 30s h:m:s Heavy Explosive
4 30s h:m:s Heavy Explosive
5 30s h:m:s Heavy Explosive
LLT
Sled Pull
time 15s
load moderate
Tempo fast
The sled is behind the body as you sprint forward dragging the speed or heavy sled
Set Time Load Tempo
1 15s h:m:s Moderate Fast
2 15s h:m:s Moderate Fast
3 15s h:m:s Moderate Fast
4 15s h:m:s Moderate Fast
5 15s h:m:s Moderate Fast

Tire pull/haul/drag

Run
time 15s
Tempo fast
Set Time Tempo
1 15s h:m:s Fast
2 15s h:m:s Fast
3 15s h:m:s Fast
4 15s h:m:s Fast
5 15s h:m:s Fast

Place cones in zig zag and run around asap

LLT
Sled Drag Sprint
reps 30s
Tempo fast
Rest 2-3min
Develops acceleration and top end speed in the forward direction while under load.
Set Reps Tempo Rest
1 30s Fast 2-3min (h:m:s)
2 30s Fast 2-3min (h:m:s)
3 30s Fast 2-3min (h:m:s)
4 30s Fast 2-3min (h:m:s)
5 30s Fast 2-3min (h:m:s)

Keizer drag