13h • General discussion
Fit Check!!!
Guys, I want everyone to start knocking out the Firefighter Fit Check this week.
We’re checking your muscular endurance, conditioning, power, grip, core, and mobility to identify what needs work and track your progress.
Here’s what’s included:
✅ Push-ups
✅ Pull-ups or a timed bar hang
✅ Standing broad jump
✅ Farmer’s walk
✅ Forearm plank
✅ A 12-minute Cooper test or 2,000-meter row
✅ Ankle mobility, overhead shoulder reach, and a bottom-of-squat hold
You don’t need to finish everything in one day. Spread the tests out and save the hard efforts for an off-shift day when you’re recovered. Follow the instructions in the document and record any modifications.
If you can’t do a pull-up or hold a squat with your feet flat yet, that gives us something specific to work toward. Start where you are.
Post your results in the comments as you complete them. If you’re unsure about a movement, share a video and we’ll help you out.
Which test are you starting with? 💪
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Fit Check!!!
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