Back
- Eccentric Inverted Rows
- 30 total
- Set bar at waist height and lay underneath. Grasp bar and pull yourself up until chest touches. Lower yourself down over 5 seconds = 1 rep.
- Elevate feet for added difficulty.
- Weighted Pull-ups
- 5 sets: 10, 8, 6, 4, 2
- Wear a vest or attach weight around your waist. Add weight each set as necessary.
- Seated Close-grip Rows*
- Bentover Underhand Rows*
- Close-grip Pull-ups
- 30 total
- Attach close-grip handle to pull-up bar and raise yourself up until chest touches handle.
*Alternate between Rows (seated and bentover) to expedite.
Niko Countouriotis
Fireman
Arms
- Triceps Hold
- 3 minutes total
- With a running clock, move into dip position on bar or rings (arms straight, triceps extended) and hold for as long as possible. Make note of time and continue until 3 minutes is accumulated.
- 6-count Skull Crusher/Triceps Press
- 4 sets: 8+8, 6+6, 4+4, 2+2
- Perform 8 skull crushers lowering the bar on a 6 count. When finished, immediately perform 8 triceps presses.
- Next set is 6+6, then 4+4, and the last set is 2 or more + 2 or more.
- Triceps Extension w/ V-shaped Bar
- Heavy EZ-bar Curls
- 5 sets: 10, 8, 6, 4, 2
- Keep core tight. It's not a bad idea to wear a weight belt.
- Dumbbell Curl/Hammer
- 4 sets x 4+4 each arm
- Perform 4 standing dumbbell curls each arm followed immediately by 4 hammer curls each arm.
- Flexed-arm Hold
- 2 minutes total
- With a running clock, move into chin-up position and hold as long as possible. Continue until 2 minutes is accumulated.
Niko Countouriotis
Fireman
Chest
- Ring Push-ups
- 50 total
- Set rings 1" from floor. Perform push-ups as usual.
- Unstable Bench Press
- 5 sets: 10, 8, 8, 8, 6
- Using
webbing/rope/chain, attach 50lb dumbbells from both ends of bar. Load
plates as necessary to add additional weight. Perform bench press.
- This will tax your stabilizer muscles throughout your chest and shoulders, so don't go as heavy as you normally would.
- Incline Bench
- Cable Flye Dropset
- 3 rounds: 6+6+6+6
- Perform 6 flyes, drop weight, 6 more, drop weight, etc.
- Feet-elevated Ring Push-ups
- 50 total
- Elevate feet on bench/box/etc so you're performing "decline" push-ups on rings.
Niko Countouriotis
Fireman
Back
- Deadhang Pull-ups
- 3 rounds x Max Rep + 5 more
- Complete as many strict pull-ups as you can, then perform 5 more kipping/swinging/jumping - however you have to get them done.
- Deadlift
- 6 sets: 10, 9, 8, 7, 6, 5
- Increase weight each set.
- USE PROPER FORM.
- Seated Row w/ Straight Bar*
- Facepull*
- 3 sets x 12 reps
- Attach rope to pulley set at face height. Grasping ends, pull the center of the rope to your face bowing your elbows out to the sides.
- Close-grip Inverted Row
- 3 rounds x Max Rep + 5 more
- Attach close-grip handle to center of barbell set waist high. Lay underneath and pull yourself up to the bar keeping your body rigid. When you reach failure with strict form, perform 5 more using whatever means needed.
*Alternate sets of Row and Facepull to expedite.
Niko Countouriotis
Fireman
Arms
- Barbell Curls
- 2 sets x 25 reps
- Use light weight, this is a warm-up.
- Skull Crushers Banded/Unbanded
- 4 sets: 10+10, 8+8, 6+6, 4+4
- Complete given number of reps with band looped over one end of EZ curl bar, under the bench and over the other end. Remove the band and immediately complete the rest unbanded.
- "Crazy 8's"
- 4 sets x 8 count reps
- Perform curls with a 4 second count up, and a 4 second count down. This equals 1 rep.
- Overhead Rope Extensions/Triceps Push-ups
- 4 rounds: 15 + 20 reps
- Perform 15 overhead extensions with rope followed immediately by 20 triceps push-ups (either diamond or hand along your sides and keeping your elbows from bowing out).
- Partner Dumbbell Ladder
- 2 rounds
- Each partner grabs a pair of dumbbells. First partner completes 5 reps (each arm), other partner completes 4 reps, first partner 3, etc. then back up to 5.
- 1st partner will perform: 5, 3, 1, 2, 4 reps
- 2nd partner: 4, 2, 1, 3, 5 reps
- No setting down dumbbells until all reps are complete!
Niko Countouriotis
Fireman
Chest
- Warm-up
- 2 x 200m Row or Run
- However many seconds it takes to complete each is the total number of push-ups to perform (i.e. 60 seconds = 60 push-ups total).
- Bench Press
- 9 sets: 10, 8, 6, 4, 2, 4, 6, 8, 10
- Try to increase weight each set up to 2, then decrease as necessary back up to 10.
- Wide Incline Dumbbell Press
- 4 sets x 10 reps
- Go wider than normal as you lower the dumbbells.
- Ring Flyes
- 4 sets x 15 reps
- If no rings: dumbbell flyes.
Niko Countouriotis
Fireman
Back
- Renegade Rows
- 3 sets x 10 reps
- Grasping a pair of light dumbbells, perform 1 push-up. While pressing yourself up from the floor, bring the right dumbbell up in a rowing manner. Perform another push-up and row the left dumbbell up. This equals 1 rep.
- Close-grip Pulldowns
- 5 sets: 12, 10, 8, 6, 4
- Increase weight each set. Lean back slightly as you pull the handles down to your chest, but avoid jerking motions.
- Bentover Rows w/ Underhand Grip
- 4 sets x 10 reps
- Load barbell, grasp with an underhand grip (palms facing up), bend knees and waist. Pull bar up to xiphoid, pause briefly flexing the lats, lower bar down.
- Back Circuit
- 4 rounds
- 10 Pull-ups
- 15 High Pulls
- 20 Supermen
- For high pulls: set pulley at lowest position, attach a straight bar, grasp the bar and stand, then pull it up to chin level.
- For supermen: lay prone on the floor, simultaneously lift both arms and legs off the floor by flexing/arching the back.
Niko Countouriotis
Fireman
Arms
- Chin-up/Dip Ladder
- From 5 reps up to 10
- Perform 5 chin-ups followed by 5 dips. Continue with 6 and 6, 7/7, etc to 10/10.
- Keep rest to a minimum between sets.
- Triceps Bench
- Isometric Curls
- 5 sets x 5 reps
- Load barbell with light weight. With partner standing in front of you, begin to curl the bar up. Partner stops the accent of the bar at 90 degrees and holds it there, not allowing you to curl past that point. For a 5 count continue to try and force the bar up, maintaining proper curling form. After 5 count, lower bar = 1 rep.
- EZ Bar Curls Banded/Unbanded
- 4 sets x 8 + 8 reps
- Load EZ curl bar and loop band over both ends. Perform 8 reps standing on center of band. Remove band and immediately complete 8 more.
- Kickbacks
- 4 sets x 15 reps each arm
- Holding a light dumbbell in one hand, bend at the waist and extend the dumbbell backward by straightening your arm ("kicking" the weight back). Flex your triceps at full extension, which should have your entire arm parallel to the floor. Lower the weight down by relaxing the triceps, but do not move your elbow (keep your upper arm parallel to the floor the entire time).
- Chin-up/Dip Ladder
- 5 reps down to 1
- Same as before but work your way from 5/5... 1/1.
Niko Countouriotis
Fireman
Chest
- Explosive Push-ups
- Bench Press Banded/Unbanded
- 5 rounds: 5 + 5, 4 + 4, 3 + 3, 2 + 2, 1 + 1
- Load barbell and attach band by looping over ends of bar and under bench. Perform 5 reps, rack the weight and remove the band, then perform 5 more.
- Continue by reducing 1 rep each set.
- Incline Dumbbell Press Stabilization
- 4 sets x 10 reps each arm
- Press one dumbbell up and hold with arm fully extended. Perform reps with the other arm. When working arm fatigues, switch and hold the opposite arm at extension while performing working reps with other arm.
- The sequence you perform the reps doesn't matter (switch arms every rep/5 reps/all 10 at once) as long as you reach 10 reps for each arm.
- Wide Grip Bench*
- Cable Crossover*
- *Perform crossovers immediately after wide bench to expedite.
Niko Countouriotis
Fireman
Back
- Warm-up
- Row 500m in as few strokes as possible
- Perform as many pull-ups as strokes it took to reach 500m
- If no rower: perform 40 pull-ups
- Heavy Row
- 5 sets: 12, 10, 8, 6, 4 reps
- Place end of barbell in corner, load other end with weight, attach close grip handle and pull weight up to xiphoid keeping chest up and spine neutral.
- Pulldowns
- 5 sets: 12, 10, 8, 6, 4 reps
- Deadlift/Bentover Row Combo
- 5 rounds of 12 + 12
- Perform 12 deadlifts followed immediately by 12 bentover barbell rows. Only stop to reposition hands if necessary.
Niko Countouriotis
Fireman
