Four Minute Drill

Orange County Fire Authority has done an incredible amount of work in an effort to keep their troops safe, a large part of it in a program called WEFIT (Wellness and Fitness Program). WEFIT has a few different strategies ranging from thorough CVD screening to effective rehab on incidents but they make one point clear, it’s all about prevention. To that end their program starts with literature sent out to potential employees during the application process and continues through the academy where they spend time teaching and coaching exercise movements and philosophies that recruits take with them for the rest of their careers. Check out the full report and give this little ditty a try 5 minutes after your next strength session.

Four Minute Tabata drill linked to fire-ground movements:

As many reps as possible in 20 seconds of each followed by 10 seconds of rest. Use the rest interval to transition between movements.

20sec body squats

10sec rest

20sec body squats

10sec rest

20sec push ups

10sec rest

20sec pushups

10sec rest

20sec thrusters (they don’t list a weight but I would try using a roll of hose)

10sec rest

20sec thrusters

10sec rest

20sec burpees

10sec rest

20sec burpees

4 Responses to Four Minute Drill

  1. Adam says:

    EDIT I did this last night and a 100′ role of 1 1/2″ cotton is not nearly enough weight to elicit the response I was looking for.

  2. Ryan says:

    So what would your recommend? 2 1/2, or barbell?

  3. […] 1 WOD- “4 minute drill“Four Minute Tabata drill linked to fire-ground […]

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