Train Like a Wildland Firefighter, Workout 2: “Mother of Quad”

man performing

First responders and wildland firefighters don’t have the option to 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 at 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. In the second installment of our series with mtn tough, they walk us through their leg-day routine dubbed “the mother of quad.” Be warned, it’s not for the faint of heart.

MTNTough 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 Mother of Quad” workout, direct from their six week MTNTOUGH 30-30 bodyweight training program. Don’t forget to warm up.



High Knees – 30 sec
Butt Kicks – 30 sec
World’s Greatest Stretch – 30 sec
Overhead Lunge – 30 sec
Walk Out Push-ups – 30 sec
Lateral Lunge – 30 sec
Floor Wipers – 30 sec



picture of man in gray hat and black workout clothes squatting, header text

*Every time you fail / any rest / pause or stop for any reason, perform the following...


man in gray hat and workout gear squatting, header text


man in black cap and gray and black workout clothes in mountain climber position with knees driving to chest


This workout is 300 Squat Jumps for time with a penalty every time you take any break whatsoever.

The Squat Jumps need to be perfect form, where a hand touches the ground on every single rep.

Any break or rest leads to the penalty even if you break for a few seconds. The penalty is 20 Bodyweight Lateral Flies and 40 MTN Climbers (each leg counts as one rep on the mountain climbers.

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.

Shop Shirt Collections