Workouts: Day 1 and 2- November, Tuesday, Wednesday, 17,18, 2015

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 11/17/2015



weights and trucks


Workout Option1 – Day 1  (WFI)


4 x 400m run (minute rest in between)


STRENGTH           Intensity      Speed        Sets      Reps        R.B.I 

1 Arm DB Row               mod.             med.               6              8-10          :45

Deadlift                           mod.              med.              6              8-10           :45

1 Arm DB Incline           mod.              med.              6              8-10           :45



ENDURANCE         Intensity      Speed       Sets      R.B.I 

Frog Jump                        high             fast                8           :20sec. work/10sec.

Sit Ups                               high              fast                8           :20 / :10 sec.

Mountain Climbers          high              fast               8           :20 / :10 sec.



Workout Option1 – Day 2 (WFI)


Tabata Jump Rope

8 Cycles (singles/Double Unders)


STRENGTH           Intensity      Speed        Sets      Reps        R.B.I 

1 Arm DB Shoulder       mod.              med.             6              8-10          :45


DB Curl Press                 mod.               med.             6              8-10          :45

Front Squat                     mod.               med.             6              8-10          :45


ENDURANCE         Intensity      Speed       Sets      R.B.I 

Burpees                              high               fast             8           :20sec. work/10sec. rest

10m Sprint                        high                fast              8          :20 / :10 sec.

Box Step Ups                    high                fast           8             :20 / :10 sec.


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

4 x 400m Run

Rest 1min. in between


Skill Practice/Strength

Power Clean

5 – 5 – 5 – 5



9 Min EMOM

1st – 15 Sec L Hold

2nd – 30 Sec Hollow Rocks

3rd – 45 Sec weighted plank

2 Rounds

4 min to run 400m then max effort 5 Ring Rows+5Ring Dips

1 Min Rest

4 Min to Run 400M then max effort Wallballs 20/14

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 Minutes

5 Burpees


Skill Practice: 

Split Jerk

3 – 3 – 3 – 3 – 3 – 3



8 Min Ladder

3 Power Cleans

6 Sit-ups

6 Power Cleans

12 Sit-ups

9 Power Cleans

18 Sit-ups

12 Power Cleans….etc.

Post rounds completed and weights used to comments.




Suspended Pendulum

3 x 10

Suspended Oblique Crunch

3 X 10

Single Leg Chest Press

3 x 10

Elevated Back Row

3 x 10











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