TACFIT FIRE FIGHTER: FIRE STATION WORKOUT - TABATA PROTOCOL

1. Print this program chart. 2. Review instructional videos for these exercises at www.tacfitfirefighter.com. 3. Take notes as needed to achieve proper technique during training. 4. Perform each Warm-Up exercise for 1 minute. 5. Begin Training exercises. 20 seconds of maximum effort followed by 10 seconds

rest. Repeat 8 times for the 4 minute round. Rest 1 minute, then begin next exercise. Maintain proper technique throughout.

6. Perform each Cool-Down exercise for 1 minute. Repeat up to 3 times. 7. Record your lowest score for each Training exercise. Add the low scores and

record the total score below. Strive to improve your score over time.

WARM-UP TRAINING EXERCISE: 20/10 x 8 COOL-DOWN

Backstroke Shoulder Rotation

Front Lunge Backward Bend

Hitchhiker Quad Press Seal

Hip Swing Front - Back

Trinity Squat Downward Facing Dog

Knee to Chest Heel to Glute

Push Plank Knee Pigeon

REPS PER SET LOW SCORE

LEVEL TARGET HR/PEAK HR BPM

RPE 1-10

FRONT LUNGE

Recruit

QUAD PRESS

Recruit

TRINITY SQUAT

Recruit

PUSH PLANK KNEE

Recruit

TOTAL SCORE: PEAK HR: PEAK RPE: