First responders and wildland firefighters don’t have the option of work from home. They need to be in top physical and mental shape or else lives could be lost. If they can’t make it to the gym, they bring the gym home or find a way to use whatever space they have to hit their daily goals. We worked with the guys and MTNTOUGH Fitness lab to bring those simple but effective routines to you and whatever space you occupy to help you keep physically fit and mentally sharp.

MTN Tough knows we don’t always have access to a gym or equipment. Sometimes things are out of our control and we need to get a workout in at home or on-the-go. The most important thing is to stick to routine. So to help keep you on track, they’ve put together “The Fridley Workout”—a grueling weekly routine designed to prep for fire season—in the latest installment of our ongoing series.

close up of men working hard to complete pushups

THE FRIDLEY WORKOUT

BODYWEIGHT ONLY, NO EQUIPMENT EDITION
DIRECTIONS:
This workout is to be completed for time. Start with a dynamic warmup. Then before you begin place two cones or flags 10 yards apart for your point A and point B. This workout should be performed once per week, for 4 consecutive weeks, leading up to fire season. Goal is to complete the workout in less time each week.

THE BUY IN
25 BURPEES
RUN 800M (1/2 MILE)
PERFORM 5 ROUNDS OF THE FOLLOWING (LOWER BODY CIRCUIT)
20 EXPLOSIVE LUNGE JUMPS (10 PER LEG)
10 YARDS OF OVERHEAD WALKING LUNGES TO POINT B
TURN AROUND
20 EXPLOSIVE SQUAT JUMPS
10 YARDS OF OVERHEAD WALKING LUNGES BACK TO POINT A
THAT IS 1 ROUND, COMPLETE 4 MORE FOR A TOTAL OF 5
REPEAT BUY IN
25 BURPEES
RUN 800M (1/2 MILE)
PERFORM 5 ROUNDS OF THE FOLLOWING (UPPER BODY CIRCUIT)
20 BODYWEIGHT RENEGADE ROWS (10 PER ARM)
10 YARDS OF OVERHEAD WALKING LUNGES TO POINT B
TURN AROUND
20 PUSH-UPS
10 YARDS OF OVERHEAD WALKING LUNGES TO POINT A
THAT IS 1 ROUND, COMPLETE 4 MORE FOR A TOTAL OF 5
BUY OUT
25 BURPEES
RUN 800M (1/2 MILE)

women completing lunges as her teammates work hard behind her to catch up — 1 of 3

man in t-shirt and shorts struggling to get up from his knees with teammates behind him working hard — 2 of 3

black and white image of muscular man kneeling on grass outside in gray shirt with tattoos — 3 of 3

MTNTOUGH Fitness Lab has established itself as the elite source for improving mental toughness, physical preparation, and performance research for the backcountry and tactical athlete…And they have assembled an impressive team for this task, including backcountry hunter Dustin Diefenderfer, Alex Fichtler (Former US Navy SEAL), Ara Megerdichian (US Army Ranger and former West Point Instructor), and mountain training legend Jimmy Alsobrook. You can access all MTNTOUGH online training programs via your phone, tablet, or desktop including their six week no gear, no gym, bodyweight only program the MTNTOUGH 30-30.