Attention Firefighters, EMT's and Paramedics (Fire Rescue Athletes)

Discover the Get FRF (Fire Rescue Fit) Workout Program trusted and used by thousands of Firefighters.

This workout will transform you into a Strong and Lean Fire Rescue Athlete….

  • Do your turnouts and uniform fit a little “tighter” these days?
  • Do you struggle to climb stairs in your gear, lift the cot, and need a fitness program to get you “Fit for Duty”…Fast?
  • Are you looking for a workout you can do anywhere… At the gym, at the firehouse, and at home?

Then, stop wasting your time and money on workouts that don’t address the physical demands of the Fire Ground….


The Get FRF (Fire Rescue Fit) Complete Workout Program

This unique program utilizes the research and results from thousands of different Firefighters, EMTs and Medics to offer the most efficient and effective workouts for Fire Rescue Athletes. This workout program is guaranteed to get you stronger, leaner and moving better on and off the fire/ rescue scene.

Hello Fellow Fire Rescue Athlete,
If you are interested in getting in the shape of your life (quickly) and  “Fit for Duty” using a simple to follow workout program that uses exercises and movements that are applicable to the Fire Rescue Athlete, then keep reading…

About the Get FRF (Fire Rescue Fit) Workout Program…

My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating workouts and resources focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”DSC_0296

First and foremost I am a firefighter/ EMT and have been for over 12 years. I have also been working in the fitness industry as a Fitness Trainer, Strength Coordinator and author for over 20 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.

I’ve dedicated my career to developing efficient and effective workouts for firefighters, EMTs and medics.  I’ve authored some of the best workouts for fire rescue athletes including the FRF Foundations ProgramFRF Rapid Fat Loss for Firefighters, The Chiefs Workout and the FRF Ultimate Fire Athlete Workout because I was discouraged by all of the programs on the market claiming to be geared toward firefighters. In most of these cases these programs were written by trainers and not by firefighters that truly understood the functional and physical challenges of our job.

The Get FRF Workout is the culmination of the lessons learned from the feedback and results seen from my previous program creations.  I decided to take the best workouts and training aspects and put them to use in this one effective workout program.  The Get FRF Workout is born from the efforts of thousands of hours of research and from the impressive results from the thousands of firefighters, EMTs and medics that have used FRF workouts and training protocols.

This is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic and efficient. The workouts are easy to follow with exercise tutorials and are very practical.  I have also designed this program to be “excuse-proof.”  You can literally do these workouts anywhere; at home, in the gym, at the firehouse, or even outside.  Couple these efficient and effective workouts with the updated and easy-to-follow Eating Guidelines and I guarantee you will see results. This program is 20 years in the making and is endorsed by thousands of fire rescue athletes and hundreds of elite trainers.

Here is why the Get FRF (Fire Rescue Fit) Workout Program is so effective for Firefighters:

  • Complete Comprehensive Workout Calendar

    8-week training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)

  • Versatile and Efficient Workouts

    There are 12 different resistance training and cardiovascular workout options to choose from based on your available equipment. There are workouts for the gym, firehouse and home. And, the Get FRF Program teaches you how to create your own!

  • Fireground Movements

    This unique workout program includes exercises that improve your performance on and off the fireground. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.

  • Exercises that improve Strength, Flexibility, Core Strength, and Ultimately your Performance on (and off) the Fireground.

    Over 100 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.

  • Easy to follow exercise and workout tutorials

    Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.

  • Instantly Downloadable PDF eBooks

    You can start your Get FRF Workout Program instantly! No waiting for shipping. All the workouts and bonues materials are downloadable PDF eBooks. These eBooks can be saved on your phone, tablet and PC. The eBook format allows links to resources, exercise videos and additional tutorials. **Please note that you can easily print the Gym Companion and Log Sheets from any personal computer and use them to follow along with the program.**

The Get FRF (Fire Rescue Fit) Program Includes:

  • 8-week Get FRF Workout Training calendar
  • 9  Different efficient and effective resistance training options including 5 challenge workouts.  There are also 4 different  cardio workout options that you can customize to your specific goals.
  • Done for you interval workouts that you can adapt to meet your own needs based on equipment and preferences.
  • Workout options for the firehouse, gym or home.  Includes workout options for on-duty and crew workouts (group workouts)
  • Over 60 different exercises that will get you stronger, leaner and moving better than ever!  These exercises will burn fat, improve flexibility and increase your strength.
  • Versatile workout options that you can vary based on level of fitness and equipment available.  You can no longer use the excuse of not having a place to workout or know what exercises to do!
  • Fire Rescue Athlete Training rationale.  You will learn how to workout to perform better on the fireground and in life.
  • Core exercises and stretches (including easy to follow 4-minute stretch routines that you can do after workouts or before a shift).
  • Easy to follow exercise tutorials and video links

AND… For a Limited Time.
Order Today and Get These Bonuses… For FREE.

*Workout Program and Bonuses are Instant Downloadable PDF eBooks*

Bonus #1– The Get FRF Gym Companion and Log Sheets. ($39.99 Value). -Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that  you can fill out to keep track of your progress.

  • Printable workout sheets with exercises pics
  • Log sheets to track your progress
  • Guidelines to get the most out of each workout
  • Tutorial on how to create your own crew and cardio workouts
  • Exercise Substitution list for each workout

Bonus #2– The FRF Standard Operating Procedures to Eating Healthy in the Firehouse ($39.99 Value). Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. The goal of this e-book is to provide some guidelines (and some recipes) on how to cook and eat healthy in the firehouse (and at your own house)

  • Six easy to follow guidelines to get you lean and “fit for duty.”
  • NEW portion control guide. No more counting calories!
  • How to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right…
  • Example meal plans
  • NEW Tutorial on supplements. What do you need (if any) and why.
  • Copy of Healthy snack ideas that are easy and quick to prepare

Free Bonus #3 –($29.99 value) – FRF Healthy Firehouse Recipes Cookbook (version2.0). –Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. The goal of this eBook is to provide some tasty and easy recipes for you and your crew.

  • Over 80 easy to prepare and tasty recipes
  • Categorized recipes that list ingredients, prep times and instructions
  • Recipes list macro-nutrient levels to understand protein, fat and carbohydrate percentages

Get FRF Challenge Special Pricing!
Regularly $59.99

Today Only $24.99

(Includes all Recipes, Log Sheets, and Eating Guide)

About the Author..

Over 12 years ago I was a successful fitness trainer in Minneapolis. At that time I had over 15 years of experience and had a great business and client base which included working with both professional and young athletes. I loved fitness and was constantly working to improve my clients level of fitness (including my own). I was however, looking for something more in my life. The fire department down the street from my house was taking applications for on-call paid firefighters. I’ve always been an athlete and was missing the team camaraderie. I decided to apply. Little did I know that many years later I would be a professional firefighter and training officer in Madison, Wisconsin.

Firefighter Workouts and My Fitness Background…

When I first got involved in firefighting I was quickly introduced to the high demands on the job and desperately wanted to improve my performance in the academy and fire ground. My passion for fitness took over and I started reading and buying any program aimed towards firefighting… Wow, was I disappointed. Back then (10 years ago) all of the programs that I found were very unimpressive. They claimed to be oriented toward firefighters but in actuality didn’t contain any real “fire athlete” functionality. One of the books I purchased didn’t teach me anything more than what I learned in a high school weight training class….frustrating.

The birth of Fire Rescue Fitness…

My frustrations fueled me to research and create this and other Fire Rescue Fitness Programs. This program has been in the making for over 10 years. I have personally tested, scrutinized (probably way too much) and perfected this workout program.  I know it works! How do I know,  I’m not only the owner, I’m their best client (I had to say it)…. I’m the guy in the picture..and I’m over 40 years old.

*The Results shown are based on active and strict participation in our program. Results may vary and are not guaranteed.*

Get FRF Challenge Special Pricing!
Regularly $59.99

Today Only $24.99

(Includes all Recipes, Log Sheets, and Eating Guide)

Click Here to Get Started on the Get FRF Workout Program!

Clicking the above order button will take you to a secure page for the transaction by Clickbank, the most popular online payment processor of digital products in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the eBook program as well as the free bonuses.  The e-book download and free bonuses will be in PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t have it, a free download is available  on the download page.

If you don’t see results in 60 days or think this is ‘honestly” the best workout program for Firefighters, EMT’s and Paramedics than I will give you 100% of your money back. I am trying to change the culture of the Fire Service–to be more healthy and fit. I believe in this program…You have nothing to lose…

Train like a life depends on it…because it does (yours and your crews).

Stay safe and Healthy,
Aaron Zamzow Signature

Aaron Zamzow

Firefighter, Training Officer, B.S., Peer Fitness Trainer, NASM-Certified Personal Trainer

Owner/ Creator