Firefighter Tactical Fitness: CRACKYL Workout 24-1 AMRAP
By Ryan Provencher, Founder of Firefighter Peak Performance and Executive Fitness Advisor for CRACKYL Magazine
This firefighter tactical fitness workout uses a 20-minute AMRAP training protocol to develop job-ready strength, power, and repeatable work capacity through sustained effort and controlled intensity.
Firefighter fitness does not require complex equipment or elaborate facilities. It requires intentional training grounded in sound movement patterns, appropriate workload, and energy system demands that reflect the realities of the job.
The Firefighter Tactical Fitness Series is a collaboration between Firefighter Peak Performance and CRACKYL Magazine, highlighting practical, field-tested training tools that support firefighter readiness through deliberate physical preparation.
At its core, this series is about helping firefighters train with purpose. Not just to work hard, but to train in a way that directly translates to the fireground.
This workout centers on two of the most effective and versatile loading strategies available. Sandbags and kettlebells.
These tools create shifting load, demand full-body control, and reinforce coordination, stability, and force transfer under fatigue. Combined with the AMRAP training protocol, they challenge your ability to sustain effort, manage pace, and maintain movement quality across extended work periods.
TOOLS: SANDBAGS AND KETTLEBELLS
The primary tools featured in this workout are sandbags and kettlebells.
Sandbags and kettlebells provide simple, effective loading strategies that challenge strength, stability, and control through dynamic resistance. They are compact, versatile, and well-suited for any station environment.
From a training standpoint, these tools emphasize trunk stability, grip strength, unilateral loading, and coordinated force production—qualities essential for firefighter performance and durability.
Sandbag and kettlebell training scales across individual sessions, crew-based station workouts, and recruit academies within a structured fitness program. For departments and individuals seeking effective training without relying on complex equipment, these tools remain highly practical and accessible options.
TRAINING PROTOCOL: 20-MINUTE AMRAP
This workout uses a 20-minute AMRAP training protocol.
AMRAP stands for “As Many Rounds As Possible.” Firefighters move continuously through the prescribed exercises, completing each sequence to finish one round and repeating that cycle for twenty minutes.
This training protocol reflects the sustained effort demands of the fireground—continuous work, task-to-task transitions, and limited opportunity for structured recovery. Tasks such as stair climbs, hose advancement, forcible entry, and overhaul require the ability to maintain output over time without a defined stop point.
This format provides a clear objective benchmark for performance. Progress can be measured through total rounds completed, load selection, and the ability to maintain consistent pacing and movement quality across the full duration.
This is not a random “crush yourself” workout. It may be performed at moderate or high intensity depending on training goals, experience level, and placement within a structured program.
MANAGING INTENSITY
One of the most valuable aspects of the AMRAP protocol is its demand for self-regulation—requiring you to manage pace, load, and movement quality in real time across sustained effort.
Firefighters are not training for a single workout. We are preparing for careers measured in decades, not days. Intensity should be selected with intent, not ego.
LOAD
Load serves as the primary progression variable. Advancing from Level 1 to Level 3 increases external resistance, stability demands, and overall intensity.
VOLUME
Volume should match your current fitness level and objective. Repetition schemes are fixed within each round, but total workload is driven by how many rounds you can complete while maintaining movement quality.
TEMPO
Tempo is the regulator. Move with purpose, not urgency. Maintain a movement quality standard of 8 out of 10 or higher throughout the workout. If technique begins to break down, adjust pace or load before sacrificing position.
For moderate to high-intensity training, the goal is to maintain consistent pacing and output across the full 20 minutes. If performance drops significantly, scale as needed and record your lowest point of performance.
Moderate Intensity
RPE: 5–7
Heart Rate: 60–80% of estimated maximum
High Intensity
RPE: 7–9
Heart Rate: 80–95% of estimated maximum
WORKOUT TIMER
Training Exercises
Each movement reinforces a foundational pattern, develops a specific adaptation, and supports real-world firefighting tasks.
Sandbag Walking Lunge
Utilizes the Lunge movement pattern to develop unilateral lower-body strength, coordination, and balance.
The offset load on the shoulder challenges trunk stability and force transfer with each step.
This directly supports stair climbing, advancing under load, and moving through unstable environments.
Kettlebell Overhead Press – Alternating
Utilizes the Vertical Push movement pattern to develop shoulder strength, stability, and control.
Alternating sides introduces a coordination demand while reinforcing trunk stability under load.
This carries over to overhead tool use, equipment placement, and stabilizing loads above shoulder level.
Sandbag Front Loaded Squat
Utilizes the Squat movement pattern to develop lower-body strength and trunk stability.
The front-loaded position reinforces posture, bracing, and control through the torso.
This supports lifting, carrying, and maintaining position in confined or demanding environments.
Kettlebell Split Stance Row
Utilizes the Horizontal Pull movement pattern to develop upper-back strength, grip endurance, and anti-rotation control.
The split stance challenges balance while reinforcing stability under load.
This directly supports pulling hose, hoisting equipment, and maintaining position during physically demanding tasks.
Sandbag Standing Halo Rotation
Utilizes the Rotation movement pattern to develop rotational strength, coordination, and control.
The movement challenges shoulder stability while requiring the trunk to manage and resist rotational forces.
This applies directly to forcible entry, breaching, and dynamic tool work.
Kettlebell Front Swing
Utilizes the Hinge movement pattern to develop explosive hip power and force production.
It trains the ability to generate and repeat force efficiently.
This carries over to lifting, driving tools, and initiating powerful movement under load.
WORKOUT INSTRUCTIONS
Warm-Up: Perform each dynamic movement for one minute, focusing on range of motion, control, and movement quality.
Training: Perform the prescribed repetitions for each exercise to complete one “Round.” Continue to cycle through each movement and complete as many rounds as possible in 20 minutes. Manage your pace and effort to maintain movement quality and consistent output throughout the duration of the workout.
Cool-Down: Perform each comprehensive cool-down movement for one minute, emphasizing breathing, control, and recovery.
Find full exercise demos and coaching instructions for each movement in this workout inside your Firefighter Workouts Playlist.
SCORING THE WORKOUT
Scoring the workout is part of the workout. This is not about competition. It is a tool for accountability, awareness, and progress.
Objective metrics include total rounds completed, tool selection, load used, total weight, and final heart rate for the workout.
Subjective metrics include Movement Rating, Intensity Rating, Discomfort Rating, Focus Rating, and Dexterity Rating.
Together, these metrics provide a clear picture of work capacity and readiness. Not just fitness for the gym, but readiness for the fireground.
Score Sheet
CRACKYL Workout 24-1 AMRAP builds the kind of strength, power, and sustained work capacity that carries over to the fireground using sandbags and kettlebells in a continuous, effort-driven format.
This workout stands on its own as a complete session, with a focused warm-up, purposeful training, and comprehensive cool-down.
You can use it as a Workout of the Day, plug it into your current plan, or combine it with other sessions from the Firefighter Workouts Playlist to build a progressive tactical fitness program.
There is real value in a well-designed single workout. But firefighters benefit most from structured training that progresses over time.
One workout challenges you today. A progressive program builds strength, resilience, and durability across months and years.
That’s the difference between managing effort in the gym and sustaining performance on the fireground.
If you’d like guidance on applying this workout within a progressive strategy, reach out anytime at ryan@firefighterpeakperformance.com.