Stairs Prep

Warm Up:

DFD Dynamic Warm-Up



Bunker pants and boots in ready set up

20″-24″ step

Weighted Backpack/bag


Get To Steppin’

Work rounds: Step ups performed in Farmer carry style (utilizing bunker pants and SCBA or similar weighted objects.) Pace as though you are climbing to get to the fire floor (as fast as possible)

Rest Rounds: performed without farmer carry at a recovery pace

Complete 3 rounds of the following:

Work Round: 3:00

Rest Round: 3:00

Work Round: 2:00

Rest Round: 200

Work Round: 1:00

Rest Round: 1:00

50 Feet Bear Crawl Drags (forwards and backwards)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close