Burpee-Bumper Workout

Start your workout with a dynamic warmup. 5-10 minutes of light jog, jumping jacks, or maybe you can utilize this: httpgs://vimeo.com/68206250

BURPEE-BUMPER WOD
* items needed, bumper of truck or engine, clear floor area.
 (You can substitute bumper with boxes, tires, hoses, anything that you can jump up on for box jump-20 to 24" inches)

As Many Rounds As Possible-AMRAP (sets in time allotted)
* 10 burpees
* 10 bumper jumps (box jumps)
AMRAP for 15 minutes

Try to hit 10 rounds or more!

Cool down stretch.

Emergency Responder resource

Emergency Responder Health - E.R.H. has many services available for all aspects of Health & Wellness within the Public Safety profession. We strive to guide departments into a Wellness Initiative track that can be self-managed and continually reassessed. Knowing what you have to work with, personnel within your perspective departments is the first step to acknowledging what you need. Then taking the proper steps to building a stronger, healthier workforce that will decrease injury incidence, time away from work and quicker turnaround time on injuries.
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http://www.emergencyresponderhealth.net

Air Consumption Workout (Agility prep)

AIR CONSUMPTION TRAINING

• Remember to pace yourself, and move into more vigorous activity once you are ready.

• Always try to go the limit, and then mark how far you have gone whether it was on air or length, or repetitions.

• You will only get back what you put in!!

Drill 1:

• In sweats, vest or air pack, and SCBA mask (do not go on air, yet)

• Get on elliptical or bike or treadmill

• Walk or slow speed for 2 minutes

• Sprint for 30 seconds

• Slow or medium pace for 1:30 minutes

• Sprint for 30 sec.

• Medium pace for 1 min.

• Sprint for 45 sec.

• Medium pace for 45 sec.

• Sprint for 1 min.

• Medium pace for 30 sec.

• Sprint for 1:30 min.

• Medium to slow pace for 2 min.

• Sprint for 1 min.

• Medium to slow pace for 1:30 min

• Sprint for 30 sec.

• Medium pace for 1 min.

• Sprint for 30 sec.

• Medium pace for 2-3 min.

• REMEMBER YOU CAN TAKE OFF MASK IF YOU REALLY NEED TO, JUST FINISH THE EXERCISE!

Drill 2:

• Same as drill 1 but, this time try to be on air (or utilize Mask adapter)

• Only go as far on air as possible

• Try to go back on air if you get your breath back

• Take off your mask only if you can’t continue the exercise

• Always try to complete the exercise

** Always finish with some static stretching. Don't forget to drink plenty of water before, during and post workout. A post carb/protein drink will help with recovery as well.