Training Sessions Per Week
3
Equipment required
-Dumbbells or Kettlebells
-Sandbag
-Barbell and Plates (optional)
-Rower or Machine of Choice
-Pull-up Bar
-Plyo Box
-Wall Ball
Notes
Shift Sessions was created specifically with Emergency Services personnel in mind. Staying fit and healthy, both physically and mentally, is crucial for high performance in the line of duty. These sessions are built to prepare you for the rigours of these jobs and feature more grunt work, odd objects, carries and rotational work so that even on your worst day, you are ready.
Shift
Example Week
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Session Brief
Today's session is a high intensity interval session. The goal is to build fatigue, and train movement patterns that will mimic actions in the line of duty such as forcible entry, equipment carries/drags and search & rescue. This session is designed to take 30-40 minutes to complete.
Warm Up
2 rounds:
30 seconds on machine of choice
10 Alternating Crunches (touch elbow to opposite knee)
5 Single Arm DB Rows (each arm)
10 Lunges (bodyweight)
5 Shuttle Runs (10m forwards/10m backwards)
Work Capacity
Score Time
5 sets:
20/15 Calories (machine of choice)
20 Rotational Medicine Ball Passes (10 each side)
20 Alternating DB/KB Bent Over Rows
20m Mixed Grip Walking Lunge
40m Sandbag Bear Hug Carry or Dummy/Sled Drag
Rest 3 minutes between sets
Perform each round as quickly as possible
For the mixed grip walking lunge, rack one DB on your shoulder and hold the other by your side in a farmer's grip. Swap shoulders after 10m.
If you have access to a dummy or sled, perform a drag for the final exercise, otherwise, perform a sandbag bearhug carry
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Our Shift Sessions track is programmed 3 days per week. We have chosen this number to create greater balance across our tracks and deliver 3 specific workouts designed to better prepare you for the rigors of your job. You can supplement these sessions with workouts from our other tracks.
You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
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Session Brief
Today's session is mixed modal. We are focusing on some high output anaerobic efforts with strength mixed in, followed by some push/pull endurance under fatigue. To end the session, we will build some extra upper body capacity with pull-ups and accessory work.
Warm Up2 rounds:
15/10 Calorie Row
10 Single Leg Deadlifts (each leg)
5 Inchworm Push-ups
Then;
3 rounds:
5 Deadlifts (increasing weight up to workout weight)
4 Burpees over Bar
Work Capacity Part A
Score Reps
At 0:00:
5 x AMRAP 1 minute:
10 Deadlifts (choose weight)
Max reps Burpees over Bar in time remaining
Rest 1 minute between each AMRAP
Choose a challenging deadlift weight that you can perform for unbroken sets. Record total number of burpees each round
Work Capacity Part B
Score Rounds and Reps
Start @ 12:00 (3 minutes after your last round)
AMRAP 10 minutes:
20/15 Calorie Row
20 Push-ups
Functional Strength
Score Reps
Strict Pull-ups
5 x max reps (add weight if you wish)
*Start a new set every 2 minutes
Optional Accessory: Gun Show
Score Weight
3 sets:
10-15 reps of a Triceps Exercise of Choice
10-15 reps of a Biceps Exercise of Choice
Rest 1-2 minutes between sets. Record weight used for each exercise.
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Rest Day
Our Shift Sessions track is programmed 3 days per week. We have chosen this number to create greater balance across our tracks and deliver 3 specific workouts designed to better prepare you for the rigors of your job. You can supplement these sessions with workouts from our other tracks.
You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
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Session Brief
Our final session for this week focuses on lower body & core strength followed by some pure grunt work for 20 minutes. For the workout, either use a single box and switch between 20/30" or use a bench for your step ups. If you do not have access to a 100lb sandbag, use a DB/weight plate etc. for your step ups and substitute a burpee box get over instead of the sandbag toss.
Warm Up
Couch Stretch, 1 minute each side
Banded Tricep Stretch, 1 minute each side
World's Greatest Stretch x 10 each side
Then;
2 rounds:
10 Muscle Cleans
10 Air Squats
10 Sit-ups
Then;
3 rounds:
5 Power Cleans
5 Front Squats
5 Weighted Sit-ups
*Building up to EMOM weight
Functional Strength
Score Weight
EMOM x 15:
Minute 1: 5 Power Cleans
Minute 2: 5 Front Squats
Minute 3: 15 Weighted Sit-ups
Record weight used for each exercise.
Work Capacity
Score Rounds and Reps
AMRAP 20 minutes:
300m Run or 30/20 Calories (machine of choice)
20 Weighted Step Ups (100lbs to 20")
10 Sandbag Toss + Box Get Over (100lbs over 30")
Each sandbag toss + get over involves picking up the sandbag off the floor and clearing the top of the box, allowing it to land on the other side. Follow the sandbag over to the other side by climbing over the box (hands are allowed to touch).
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Rest Day
Our Shift Sessions track is programmed 3 days per week. We have chosen this number to create greater balance across our tracks and deliver 3 specific workouts designed to better prepare you for the rigors of your job. You can supplement these sessions with workouts from our other tracks.
You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.
-
Rest Day
Our Shift Sessions track is programmed 3 days per week. We have chosen this number to create greater balance across our tracks and deliver 3 specific workouts designed to better prepare you for the rigors of your job. You can supplement these sessions with workouts from our other tracks.
You can find sessions for this track on Monday, Wednesday and Friday, but feel free to perform them on whatever day best suits your schedule.