The FireWOD uses a variety of movements and exercises found in a variety of other training programs. We believe in training with compound multi joint movements that mimic the duties a firefighter must perform while on duty. FireWOD also recognizes the need to train the body and mind to be able to perform well in all situations as firefighters never know what they may be expected to do. Exercises found in the WOD’s can also be found in MMA training, Bodybuilding, Gymnastics, Crossfit, Caveman training, Olympic lifting, P90X, and other training systems. There are thousands of online tutorials on exercise movements and how to perform them properly. FireWOD believes in sound mechanics before beginning new exercises to reduce the risk of injuries and correct imbalances in the body. You Tube and Crossfit.com are both great sources to find out how to perform exercises properly if you do not have a trainer to help assist you.
Here are some of the common excercises you may find in the Fire WOD
Power Lifts and Olympic Lifts
Deadlift / deadlift 2 / Deadlift 3 / Dynamic Deadlift / Banded Deadlift setup / Banded deadlifts /Sumo deadlift / sumo deadlift2 / Sumo Dead Lift High Pull / Deadlift Instruction / Deadlift Instruction 2
Metcon / Gymnastics
Core Work and Skill Work