56-Day Hybrid Strength & Conditioning for First Responders

8-week hybrid strength and conditioning program for advanced First Responders, focusing on general fitness with gym equipment.

Level: advanced · Muscle group: hybrid-strength-conditioning · Equipment: gym · Duration: 60 min

Exercise Breakdown (16 exercises)

  1. 1. W1-2 Strength A: Barbell Back Squat
    4 sets · 8-10 reps · 60-90s rest
  2. 2. W1-2 Strength A: Incline Dumbbell Press
    3 sets · 10-12 reps · 60-90s rest
  3. 3. W1-2 Strength A: Bent-Over Barbell Row
    3 sets · 10-12 reps · 60-90s rest
  4. 4. W1-2 Conditioning: Kettlebell Swings
    3 sets · 15-20 reps · 45-60s rest
  5. 5. W3-4 Strength B: Deadlift (Conventional or Sumo)
    4 sets · 6-8 reps · 90-120s rest
  6. 6. W3-4 Strength B: Overhead Press (Barbell)
    3 sets · 8-10 reps · 60-90s rest
  7. 7. W3-4 Strength B: Pull-ups (Weighted if possible)
    3 sets · AMRAP (or 6-10) reps · 60-90s rest
  8. 8. W3-4 Conditioning: Sled Push/Drag
    4 sets · 50ft (heavy) reps · 60s rest
  9. 9. W5-6 Strength A: Front Squat
    4 sets · 6-8 reps · 90-120s rest
  10. 10. W5-6 Strength A: Flat Barbell Bench Press
    4 sets · 6-8 reps · 90-120s rest
  11. 11. W5-6 Strength A: Pendlay Row
    3 sets · 8-10 reps · 60-90s rest
  12. 12. W5-6 Conditioning: Burpees + Box Jumps (Superset)
    3 sets · 8 burpees + 8 box jumps reps · 60s rest
  13. 13. W7-8 Strength B: Romanian Deadlift (Barbell)
    3 sets · 8-10 reps · 60-90s rest
  14. 14. W7-8 Strength B: Push Press
    3 sets · 6-8 reps · 90-120s rest
  15. 15. W7-8 Strength B: Weighted Chin-ups
    3 sets · 6-10 reps · 90-120s rest
  16. 16. W7-8 Conditioning: Assault Bike/Rower Sprints
    5 sets · 30s max effort, 60s rest reps · 60s rest

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