UFF Newsletter

1 Recipe, 1 Workout, 1 Wellness Insight (1/22/24)

Happy Monday everyone!

Here is this week's firehouse recipe, workout, and wellness insight...

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FIREHOUSE RECIPE: 

CHOCOLATE CHILI

Source: Well Fed

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FIREFIGHTER WORKOUT: 

Choose a weight so heavy that you reach absolute failure at 8 reps. After reaching failure, rest for 10 seconds and perform another rep. Repeat for 2-3 reps.

A Decline Dumbbell Bench Press: 2 x 8

B Lat Pulldown: 2 x 8

C Overhead Triceps Extension: 2 x 8

D Body Drag Curl: 2 x 8

E Lateral Raise: 2 x 8

F Hack Squat or Weighted Sissy Squat: 2 x 8

G Single-Leg Standing Calf Raise: 2 x 10-20

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING:

How to Use the RPE Scale for Effective Strength Gains

Source: BarBend

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Until next week,

UFF

​Author of The UFF Book of Wisdom and The UFF Fitness Program

p.s. I asked, “What do you wish the public better understood about the fire service or firefighters?”