Get a FRF Workout, Shirt, And win cash and prizes.
Attention Firefighters, EMTs and Medics!

Discover How to Get Strong and Lean

Improve Performance on the Fire/ Rescue Scene

Get a Cool Workout Shirt and Swag.

Win Cash and Prizes

Join the GET FRF Challenge today and get a complete workout program, eating guide, recipes, coaching, FRF App, FRF Workout Shirt and a chance to win cash and prizes.
Thousands of Firefighters, EMTs and medics have used the FRF Challenge to lose weight, gain muscle and get Fire Rescue Fit!
The 2020 Challenge Round 2 has started.  
Enter today and get a FRF shirt (while supplies last) and a discount with coupon code GETFRF10
Attention Firefighters, EMTs and Medics! Does this sound like you?
You are ready to get in shape and win some cash and prizes?
You are so out of shape that you don’t know where to begin?
Your uniform, clothes and turnout gear are fitting tight and need a program that can lean you up…. quickly?
You are a volunteer and have a busy life and need some structure in your gym routine and with your nutrition?
You want a program that can help you gain strength, improve fireground performance and help you lean out?
You lose motivation easily and need a group or coach that will help you stay on-track?
You get winded during trainings or on-calls…
You finally want to feel good about yourself, gain confidence on the fireground and fit into your uniform again…
What is the GET FRF (Fire Rescue Fitness) Challenge?
In the fire service we have a physically demanding job and must be ready for it. Fitness is a very serious yet personal topic. We all have things we want to physically achieve and have different reasons for wanting to achieve them. Sometimes we fall off the wagon, sometimes we lose interest in working out, sometimes we lack motivation, and sometimes we realize that “we are not fit for duty” and need to make changes.  

This challenge is about making progress, becoming a better, and a more fit firefighter and person.

I believe that in the next 8-weeks FRF can help guide and motivate you to become a more fit, lean, and strong fire rescue athlete.

The FRF Challenge Can Motivate You!
Lose bodyfat, get leaner,  and lose weight in the next 60-days.
If you are looking for some motivation and need a plan to get back on track, find that motivation in these 60-days.  
If you are looking to get stronger so you can pass the CPAT or Firefighter Entry Fitness Test, achieve that goal in these 60-days.  
If you don’t know where to begin and need to lose some serious weight, this challenge will help you do that.  
My name is Aaron Zamzow. I’m a Firefighter/ EMT and Training Officer in Madison Wisconsin and a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating products and articles focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost, I am a firefighter/ EMT and have been for over 15 years. I have also been working in the fitness industry as a Fitness Trainer, Strength Coordinator and author for over 25 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.

My goal with FRF (Fire Rescue Fitness) is very simple: I am on a mission to transform, motivate, and educate 100,000 firefighters, EMTs and medics to improve their fitness and lives. Over the past 5 years, I have offered my own money to motivate members of the fire service to compete in the 
GET FRF Challenge. I have been floored by the response and by the accomplishments that thousands of firefighters have achieved during these challenges. Each year I spend a couple of weeks going through the entries, reading stories, and reflecting on how I can make this better?

One thing I realized is that the workout programs and resources FRF offers do work (see below)!

The Birth of the "New" GET FRF Challenge and New FRF Workout Programs.

I don’t want you wasting your time looking for a program that doesn’t understand the physical demands of the fire rescue athlete like I did. I don’t want you feeling like you cannot accomplish your task on the fire/rescue scene like I did. I don’t want you to experience the gut busting feeling of a tight uniform and turnouts, like I did. And, and I also don’t want you to ever wonder what you should be eating, like I did. I want you to benefit from my years of mistakes, hardships and research! 

So, I researched, tested and created some of the best Workout Programs for Firefighters, EMTs and Medics.  Then, I added some motivation with the Get FRF Challenge.  And, I am happy to say FRF has awarded over $10,000 in cash, prizes and swag.

FRF Programs work because they include this...
Complete Comprehensive Workout Calendar- Complete Training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals) 
Access to the NEW FRF Training App- FRF has teamed up with TrainHeroic to offer an app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.
Versatile and Efficient Workouts- There are different resistance training and cardiovascular workout options to choose from based on your available equipment and level of fitness. There are workouts for the gym, firehouse and home. And, the Get FRF Challenge 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.
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.
Access to the FRF Private Group and weekly email coaching...
Customized workouts and eating guidelines that will help you accomplish your fitness goals.
AND.. New in 2020.  Enter the Challenge today and get FRF Swag (T-shirt, commitment bracelet, stickers and more)...
Start any one of our Fire Rescue Fitness Workout Programs today...  
Get instant access to your workout and eating guides and get a workout shirt and swag.
Get Started. 
FRF offers the most effective and efficient workouts for firefighters, EMTs and medics.  To get started and enter the GET FRF Challenge all you have to do is choose a FRF workout program and get started with it.  You will get INSTANT access via the FRF portal to all the workouts, eating guides, recipes, FRF App, and coaching.
Wear Your Swag
This year's free shirt is like a badge of honor. Wear it proudly during your workouts.  Wear your FRF commitment bracelet to help you stay motivated and make "healthy decisions" outside of the gym.  You will also receive some FRF stickers to put on your water bottle to remind you to stay hydrated.  
Share Your Story
The final step of the GET FRF Challenge is to share your success by sending us your "before" and "after" photos and measurements, and share your story.  By sending us your results you are eligible to win prizes and cash.  There are thousands of $$ in cash and prizes given to participants.
Get Started!
Select your goal below...

 I Want to Get Strong & Lean with the FRF Ultimate Fire Athlete Workout!
 I Want to Lose Weight with the FRF Fat Loss for Firefighters Workout!
 I Want to Get in Shape with the FRF Foundations Workout Program!
NEW PROGRAM!  I Want to improve my strength with the FRF Super Strong Workout Program!
FRF Programs Get RESULTS.
These firefighters, EMTs and/or medics achieved their goals with Fire Rescue Fitness programs and entered their results for a shot at the $1000s in cash and prizes. Great your own story and get started today!
FRF Challenge Bonuses! 
Start any FRF Program Today get these FREE….
Get Started today with any FRF Workout Program and get the "Failure is NOT an Option" Workout Shirt along with other FRF Swag.   You will also be eligible to enter your results to get the chance to win cash and prizes.  Awards will be given to the participants that see great progress and motivate others. 
Thousands of dollars will be awarded in 2020!  Over $1500 in cash and prizes!
**Prize number and amounts can and will be increased due to demand of the contest. The more people to participate, the more $$$$ and prizes to win! Please share the contest with others! ** (Scroll down to see complete rules)
Accept the FRF Challenge Today by starting any FRF program and get a special invitation to my Private Coaching Group! I am inviting FRF Workout Participants into a private coaching group with direct access to me to help guide you and provide EXTRAS that no one else has access to. You will also be surrounded my like-minded firefighters, EMTs and medics who will offer their support and motivation as we go on this journey together. You'll get the accountability, support and motivation you need to surpass your goals.
Email coaching. Join today and I will send you weekly goals and motivation to help you succeed! You can also use this weekly email to keep me posted on your progress and ask questions.
The new FRF App. Join today and I will also send you access to the FRF Challenge workouts via our TrainHeroic App.  You can keep track of your sets, reps, weights, and track your progress.  You can also see what other athletes are doing and send questions via the app feed.  
Exercise substitution lists and At Home workout options. – If you don’t have access to equipment due to sudden gym shut downs, every FRF program now includes exercise substitution list with bodyweight options and all programs include the GET FRF in 40-days at home program (just in case).  No Excuses...
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. Take advantage today and get the Fire Rescue Fitness Cookbook (PDF download). 
Get Started!
Select your goal and program below...

All you have to do to join is start one of our FRF Workout programs TODAY!
Real Results from Real Firefighters, EMTs and Medics
 Thousands of firefighters have used FRF Workouts and our Eating Guide to get "Fit For Duty.”
Fire Rescue Fitness programs work! Look at what other firefighters, EMTs, and medics have to say about  the FRF Workout Programs.
Kevin Glover Lost 60lbs!
"When I started the FRF Challenge I weighted 310.3 lbs with a body fat of 36%. I was able to lose over 60 pounds at the end I weighted 243.2 lbs with a body fat of 24.5%!  My health was starting to get in the way of my life and the job was starting to get hard for me. My weight was really starting to slow me down in every aspect of life and the job."

The workouts and the program helped change my health, my career and my life.  Thank You FRF!"
-Kevin Glover

Click here to discover the Program Kevin used to get his results.
Click here to discover the Program Lisa used to get these results.
Lisa Charbonneau Got FRF!
“I happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw a post about the Fit for Duty Challenge and after doing some reading about it I was hooked.

After completing the program, my biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before. When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore and can work harder and longer before feeling fatigued.

This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. Thanks Aaron and FRF! "

–Lisa Charbonneau

Josh Fulk Lost 50lbs and Got Fit for Duty!
"I tried other workout programs in the past, only to fail and gain back everything I had lost (and even more). I messaged Fire Rescue Fitness Facebook page. Aaron suggested that I do the Challenge, so I did! 
I started the Challenge at  the heaviest I had ever been 424 lbs. at 6’3” height that put me at a BMI of 53.0. As I looked at my before picture of me and my nephew I didn’t see what I wanted to be. I knew something had to change.

So, I printed out the log book and set the start date. I planned the week before starting the workouts to transition into the healthier eating to get my body ready. I noticed my weight dropped right away which motivated my wife to start doing the diet with me which was a big help to my success. One of the best aspects of the Fire Rescue Fitness programs is that each program has a log workbook which shows how to do each exercise and track your workouts (and help motivate you to improve).

After the Challenge, I noticed a lot of healthy improvements. I get a full night’s sleep a lot easier, I wake up ready for the day and not dragging (except when we have those 2 am medical calls but it’s what we do), and I also notice I get fuller faster with the healthier food choices. Most importantly, I have also lost a total of 50lbs now down to 374 lbs! I have also lost over 10% bodyfat have lost over 4 inches in my pants waist. I have a lot of people around me that see my results and as what I am doing. I am quick to tell them my results and direct them to Fire Rescue Fitness. I have tried a lot of programs this is the first that I have ever seen this big of results.
My work is not done, however, as I have already started another workout with Fire Rescue Fitness and see another round of results in my future..  Thanks FRF for the great work out program!"

-Josh Fulk

Click here to discover the Program Josh used to get these results.
Click here to discover the Program John used to get these results.
John Hattrup got Ripped and Improved his Performance on the Fireground!
"I started the workout t 193 lbs. and ended the Challenge at 174 lbs! I lost over 19 pounds and a ton of bodyfat. 

I really enjoyed the mix of cardio sprints and lifting that the Program included. That, along with the better portion control and using a few of the recipes from the included cookbook, really helped me break through the rut I was in. I feel that one of the major results I got from the program was the stretching and emphasis on core work, I noticed I recovered faster with the help of the foam roller and that my lower back became stronger with the core drills.

Thank you Aaron and FRF!"
-John Hattrup

Thousands of fire rescue athletes use this program and have seen great results...
Official Rules & Regulations of the GET FRF Challenge
Need motivation, I am offering thousands of dollars in cash, prizes and swag to any participant that finishes it. 
What do you have to do to finish? Choose a goal, use the FRF Workouts, NEW FRF App, Eating Guidelines, coaching group and resources to help you accomplish that goal (or work towards it), and then send your accomplishments and results. 
All entries that submit results, will be eligible to receive cash and prizes.
Once all the entries (essays, measurements, and photos), are received, the FRF Team will then choose the TOP finalists. They will be chosen from measured results (pictures, weight loss, body fat loss) and essay (inspiration). The top finalists will then be posted to the Fire Rescue Fitness Website and Facebook Page for public voting.  Winners will be chosen for each round.

Challenge dates and timelines for 2020:

  • Round 1- Must start program between January 1st and June 1st (just extended) and have results submitted by August 5th to be eligible for prizes.  Round 1 awards will be announced the week of August 5th...

  • Round 2- Must start program between June 2nd and September 30th and have results submitted by December 5th (by midnight). Round 2 awards will be announced the week of December 5th...
Prizes and Awards...
Each round will offer the following prizes and awards.
1st Prize $150
2nd Prize $125

3rd Prize $100
Motivational Award $50

Winners Raffle: Even if you don’t make it to the top places you can win prizes! 

Each round, contestants that submit an entry are automatically entered in the winner’s raffle. Raffle names will be drawn randomly and announced on the FRF Facebook page and There will be over $1000 in Winners Raffle Prizes Given (FRF T-shirts and sweatshirts, helmet stickers and apparel, AMAZON gift certificates and much, much more).

Plus, every round there will be one Motivational Entry awarded of $50 to the Fire Rescue Athlete that motivates others in their crew and department to follow a Fit for Duty Lifestyle. This entry is chosen by the committee.  Participants can enter their results once for each round.

***If you are interested in sponsoring and would like to donate prizes to the challenge, you can contact Aaron by clicking here. ***

Choose your Goal to Get Started
 I Want to Get Strong & Lean with the FRF Ultimate Fire Athlete Workout!
 I Want to Lose Weight with the FRF Fat Loss for Firefighters Workout!
 I Want to Get in Shape with the FRF Foundations Workout Program!
NEW PROGRAM!  I Want to improve my strength with the FRF Super Strong Workout Program!
Have Questions about the Challenge?
Click Here to Email Aaron​​​​​​​