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Old 07-26-2012, 04:07 AM   #1
FIREdawg
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Join Date: Jul 2012
Location: Maryland
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Default Workout at work.

While my firehouse has a gym, it is TINY. Not more than 3 people can workout at one time, and since we have specific time during the day to do so, it gets croweded quickly. So there's lots of things around the station I can use outside (weather permiting of course, and even then I have engine bay when its raining). Here's what I have to work with and things to do:

Old tire, rather large and heavy was thinking tire flips.

2" heavy rope; waves, slams or jumping jacks

Sledge hammer, on the tire.

Spare bar and weights from the gym, squats, deadlift or Bear Complex?

Kettlebells 30, 50, 70 lbs

Medicine Ball, 20lbs 30 lbs

Turkish Get Ups w/ kettle bell or medicine ball

Crunches, Leg lifts, Mason twist w/ medicine ball, Butterflies or some AB work


Was thinking of using a Tabata type of interval system, what would a good work/rest time be? 1 minute work, 30 sec rest?


Granted, it is outside the box, but I can view this a more of a job specific work out for firefighting than the same old boring lifting weights and running on treadmills. And from what I've been reading, Tabata is just as good a aerobic workout as a strength training... right?
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