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: