UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: Allrecipes
FIREFIGHTER WORKOUT
Litvinov Complex
Front Squats: Perform 5-8 reps with a heavy but manageable weight (around 70-80% of your max).
Sprint: Immediately after re-racking the barbell, sprint for 400 meters as fast as possible.
Rest: Rest for 3-5 minutes to recover fully.
Repeat: Perform 3-5 total rounds.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. Why Your Body Loves Intense Exercise (Even if You Don’t)
2. Let’s talk about normalizing taking naps during the day.
3. How Much Training Volume and Frequency for Muscle Gains?
BOOK I’M ENJOYING
Wooden on Leadership: How to Create a Winning Organization: John Wooden’s guide to becoming a great leader, drawing from his legendary coaching career. He focuses on character, preparation, and self-discipline, encouraging leaders to prioritize people over results. Wooden’s approach is about building strong, respectful teams that focus on doing things right, not just winning.
UFF QUOTE OF THE WEEK
“If a firehouse loses its storytellers, it loses its soul.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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