Okay, so I've got a CPAT test with a local fire department...and so far I'm moving ahead with the goal of becoming a servant for my local community. Among all the agencies and departments I have submitted "black hole" applications. This particular municipality has been the only one that has been aggressive in the hiring process...
Understand I have not book knowledge of Fire Science, but I have a deep appreciation and respect for any of those who wear the uniform.
So this work load will be broken into two different parts...each to be completed with quality movement yet also to the best of your ability as the whole point is to "smoke" you and bring you to fatigue.
Round 1
- 45 yd jog
Plyo Squat Jumps: 5 reps
- 45 yd jog (don't slack)
DB Thrusters: 5 reps (40lbs)
90lb dead lifts: 5 reps
Repeat for 4 rounds
Round 2
Overhead Walking Lunge: 20 yd (44lbs)
Crescent Alternating Leg lifts on a pull up bar: 5 reps/side
Relay station: Push-ups(you stay and perform at this station until your partner relieves you of your rest, if no partner, then you perform 25-35 push-ups)
Take care as your legs will be fried and take care to stretch and perform your post exercise cool down/stretch and recovery.
As I didn't and had a very heavy/hard day at work the next day and now my back is locked up and taking me 2+ days to resume normal activities without pain.....good luck...
Understand I have not book knowledge of Fire Science, but I have a deep appreciation and respect for any of those who wear the uniform.
So this work load will be broken into two different parts...each to be completed with quality movement yet also to the best of your ability as the whole point is to "smoke" you and bring you to fatigue.
Round 1
- 45 yd jog
Plyo Squat Jumps: 5 reps
- 45 yd jog (don't slack)
DB Thrusters: 5 reps (40lbs)
90lb dead lifts: 5 reps
Repeat for 4 rounds
Round 2
Overhead Walking Lunge: 20 yd (44lbs)
Crescent Alternating Leg lifts on a pull up bar: 5 reps/side
Relay station: Push-ups(you stay and perform at this station until your partner relieves you of your rest, if no partner, then you perform 25-35 push-ups)
Take care as your legs will be fried and take care to stretch and perform your post exercise cool down/stretch and recovery.
As I didn't and had a very heavy/hard day at work the next day and now my back is locked up and taking me 2+ days to resume normal activities without pain.....good luck...
No comments:
Post a Comment