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Home » How to Do the 20-Minute Firefighter Scorcher AMRAP Workout

How to Do the 20-Minute Firefighter Scorcher AMRAP Workout

Want to train like a firefighter? Got you covered. With nothing but your body’s own weight, you can rock the firefighter scorcher. No expensive workout equipment required. No gym membership. All you need is a chin-up bar and a healthy amount of motivation.

Join Jake, an 18-year Northern California firefighter who knows that in order to be good at the job, you’ve got to stay physically fit. Whether you’re packing up or stretching line, pulling ceiling with every ounce of your energy, or scratching line for hours out in the wild, maintaining peak physical condition is paramount.

How to do the Firefighter Scorcher:

  • 5 pullups
  • 10 pushups
  • 15 air squats
  • Keep doing that AMRAP style (As Many Reps as Possible. But you already knew that, didn’t you.)

Make sure to warm-up before hand. If you’ve got a TRX suspension trainer, stretch out for five to ten minutes, and make sure you’re feeling limber and loose before you begin.

Now, set a timer for 20 minutes and get to work:

5 pull-ups

Use an overhand grip and get your chin all the way over the bar.

10 push-ups

Keep your back as straight as you can, engage your core, and go to work. Jake uses the wide elbow stance, but you should do whatever pushup comes naturally to you. Some prefer keeping elbows tight to the torso, and some take ’em out wider. You do you.

15 air squats

For the air squats, keep a proud chest, and don’t let your knees go past your toes. That way you’re engaging the hams, quads, and glutes properly.

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