12 WEEKS · INTERMEDIATE
WARM-UP
RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.
MAIN WORK
Trap-bar deadlift/RDL: 3 sets x 8 reps @ RPE 6-7. Heavy farmer carry: 5 x 40-80 yd. Sled or sandbag drag: 5 x 40-60 ft. Pallof press: 3 x 10/side.
CONDITIONING
Drag-carry ladder: 3 rounds, controlled pace using backward drag, suitcase carry, bear-hug carry.
COOL-DOWN
5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.
SCALING
Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.
RPE GUIDANCE
Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.
WHY IT MATTERS
Builds the hinge, grip, carries, and drags that show up constantly on the fireground.
Strength
0 / 5 exercises logged
Log all 5 exercises to complete week 1.
Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.