Category: Firefighter Wods

Firefighter Circuit Workout 4 person

Firefighter Circuit Workoutfirefighter workout circuit


This won’t take that long, but it will just get you moving and the work cycles are short.

Pick a weight that you can move for the entire 35 seconds of work. If the bar or weight isn’t moving, you aren’t getting any fitter.

Set your timer for 35 seconds of work, 10 seconds of rest for 20 cycles.

For other firefighter workouts click here. 


Try Metcon Blue in Collingwood



12 Days of Christmas Song Workout – A Holiday WOD Inspired by the Song

12 Days of Christmas Workout

12 Days of Christmas Song Workout

 A Holiday WOD Inspired by the Song

Have you been indulging a little too much when it comes to the sugar cookies and egg nog? Perhaps you have been enjoying the holiday cheer a little too much? The holidays are time to see friends and enjoy great friends and to be be merry, but sometimes your workout routine suffers during the holidays. Here is a surefire way to kickstart your healthy habits again and to perhaps even feel less like a bowl full of jelly over the holidays.

This is a 12 Days of Christmas Song Workout! Here is how it works:

You start with day 1, and sing it like the song. On the first day of Christmas my true love gave to me…. and then you do One twenty second plank hold..

Next would be : On the second day of Christmas my true love gave to me. Two pull-ups, and One twenty second plank hold.  This holiday song workout is a ladder of exercises and you keep on adding one more exercise to the mix until you get to 12 days, and then you work your way all the way back to day one. I think you will find that this metabolic conditioning type workout will be a hit with the CrossFit type crowds at the gym, due to it’s high rep nature. Feel free to mix up the types of workouts depending on what you have for equipment. Remember than when doing this 12 days of Christmas workout, you will do the number of reps that correspond to the day. For example in this workout you will do 7 push-ups, 6 tuck jumps, 5 Russian kettlebell swings.. and on and on until you get all the way to day 12 and back down to one like the song.

I tried this today with some others, and the combos worked out well.

12 Days of Christmas Workout

1. 20 Second Plank Hold

2. Pull-ups

3. Burpees

4. Russian Twists. (Each side counts as One)

5. Russian Kettlebell Swings

6. Tuck Jumps

7. Push-ups

8. Flutterkicks (four count counts as one rep)

9. Walking lunges (each step is one rep)

10. Push Press

11. Goblet Squats

12. Star Jumps

Let us know how you made out and what combos of weights you used.

Deck of Cards – Bodyweight Workout

Bmarks gym collingwood deck of cards workoutack in high school there was this wrestling coach Terry Walzack, who would use a deck of cards for conditioning drills. Each different suit was related to different exercise and the team would get a lot done in a small space and a deck of cards. If you know anything about wrestling, then you know that wrestlers work hard and conditioning is at the heart of who wins or loses the match. Mr. Walzack worked us hard in that dark, small gym and it produced many great wrestlers. The deck of cards method changed from day to day and the deck of cards created a randomized effect. You couldn’t get angry at the coaches because it was all the fate of the cards. The playing cards created a fun conditioning game of chance that served a purpose.

Today we did the entire deck of cards in a bodyweight exercise format. You can randomize the exercises and throw in a couple jokers as wildcards.

Beal's longtime athletic director  says the school, its kids and staff stole the heart of this CCH grad and got into his blood. He says the downtown school helped him build relationships that will last a lifetime and have nothing to do with how full the sports trophy cabinet may be. (MIKE HENSEN, The London Free Press)

Terry Walzak -wrestling coach

Give it a shot, aces can be ones or 10’s or even 15’s. Face cards like jack, queen, king are equal to 10.

You decide, but more isn’t always better. Each suit is face value for the number of each specific exercise. 7 of spades = 7 pull ups. Queen of diamonds = 10 squats. You can go through the entire deck and using this formula you are only doing 81 reps of each exercise, a little bit less than the the CrossFit workout Angie, and more broken up for a higher work capacity. For pull ups you can always sub ring rows or you can do banded pull ups. Give it a shot and let me know how you make out in the comments below.

bodyweight wod

Deck of cards workout

marks gym collingwood trainer

Firefighter workout – Circuit Training – 3 person kettlebell, bag , dumbells

A team workout that you can easily do with three people.

The work cycles rotate on the firefighter with the heavy bag. If you get your work done on the kettlebells or the push press done, then there is a short period of rest. The weight is light enough that you should be able to go unbroken.


Equipment needed.

1 kettlebell 55 lbs

2 dumbells 50 lbs each

1 50 lb bag


5 rounds of :

20 kettlebell swings (russian)

60 meter run

now grab 50 lb bag and complete

same 60 meter run with 10 walking lunges thrown in there somewhere.

10 push press with 50 lb dumbells


Firefighter team workout circuit


Ladder workout.
10-8-6-4-2 of
Pull ups
Jump squats
Push ups
Wall balls 12 foot target
Kettlebell swings

After every round complete a 100 meter run.

If you have a team have them start at different parts of the workout and complete the circuit in a pre determined order.

Subs for pull ups are jumping pull ups with negatives.