Programming Philosophy

Our Programming Philosophy



5-5-5 Firefighter Fitness, Inc. will provide daily workouts 7 days a week. Each day we provide 2 workouts. An honor WOD, to honor each of the 343 FDNY Firefighters lost on 9/11. These workouts are meant to be hard, are meant to honor our fallen, please make each rep count. We also provide our, "mostly" bodyweight WOD. These workouts are fast and furious and can be done with little to no equipment and very little space.

In our Honor Wods we also provide recommended weights. Notice the word recommended. Please scale the weights or exercises to your ability level. It's not about how much you can or can't lift. It's about doing the work, getting in the reps and honoring the fallen. 

We also have several downloaded cycles on our site, which are explained below. 

 Each workout in the lean fit and crossfit cycles will consist of four different firefighter fitness levels.  You decide which level you participate in.  There may be some days, depending on an injury or a level of soreness that you decide you participate in a lower firefighter fitness level.  There is absolutely nothing wrong with this.  Each level will be related on any given day.  The firefighter workout levels will simply build on each other.  That way, everyone is working the same muscles and doing the same basic workout.  The only difference will be the intensity level.

Each day of firefighter fitness programming will consist of a combination of an active warm-up, a rowing or running WOD(workout of the day), a strength component, a longer interval WOD (known as a chipper), a shorter metcon (metabolic conditioning, fancy word for cardio), and an honor WOD.

During the strength cycle, only one workout per day, Monday through Saturday is provided.  The only difference between different firefighter's workouts will be the weight in which they use. The strength cycle will be 17 weeks long. On Mondays, Wednesdays, and Fridays it is important to do the warm-up and strength component. The warm-up is geared towards the strength workout. All of the rest is optional on those days. On Tuesdays and Thursdays, you are provided a running or rowing WOD and either a metcon or chipper. If you are wanting to put on size, you should rest on these days. If you just have to get a workout in, then you can pick and choose what you feel like doing on these days.

This may sound like a lot, and it is.  This is done on purpose.  We want to give you more rather than less.  If you are able to complete everything, then we promise you, you have gotten a full day of working out in.  If you only complete one part, then you have done some kind of working out for the day, and that is a good thing!

Our strength component will consist of ten lifts.  They are all compound, full body movements.  Firefighters have a dirty job, so no pretty boy exercises here.  The lifts are back squat, front squat, overhead squat, press, push press, push jerk, deadlift, cleans, snatches and bench press.  Each month during the lean fit and crossfit cycles will have three cycles, light, medium and heavy.  The year will consist of three, 4 month cycles; with the fourth month (April, August and December) being a month to obtain your maximum lifts for each of the ten lifts.  This is important as we will be working the next three months off of a percentage of each of your maximum lifts.  For example, your maximum front squat is 200lbs and the workout is a light workout that calls for 8 sets of 5 repetitions at 55% of your max.  Then you will be doing all eight sets at 110lbs.

The goal with the rest of the workout is to be as diverse as possible while sticking with a goal in mind.  They will not just be random exercises thrown together without any thought.  We are striving for six months of programming that will not be repeated during that six month cycle.  Each six month cycle will have WOD’s from previous cycles that will be identified, so that you can compare your time with the last time that you completed that particular WOD.  This is done so that each individual firefighter can track their progress with certain workouts.

We have identified over 70 movements, not including the ten lifts that will be included in our programming.  There are basic movements that will be seen over and over (like air squats, push-ups, burpees, sit-ups…).   Every exercise will be seen over a six month cycle, some more than others.  These movements have been broken down by body part.  So if we are doing a leg intensive WOD, you may see a variety of leg dominant movements like air squats, lunges, box jumps, wall ball, etc.

We will also be encouraging everyone to think of each week’s programming in terms of doing two days at the highest intensity possible for you, doing two days at a moderate pace and two other days at a steady pace where you do not keep time. Simply complete the workout with as much rest as you deem necessary.  This will help stave off injury.  Also, if you are always going as hard as possible you will begin to dread your workout and we want to avoid this.

We want to keep the workouts new and interesting.  Most importantly we want these firefighter workouts to contribute to you being able to do your job more effectively and to live a longer, healthier life.