Decatur Township Fire Department Workout Log

The Decatur Township Fire Department is located in the southwest corner of Indianapolis, Marion County. Decatur Township is a mixture of rural and urban settings otherwise sometimes known as a ‘bedroom community’ consisting of 33 square miles. Decatur Township has developed over the years to a career department with 69 full-time firefighters and 15 reserve ‘part-time’ personnel. This is DTFD's workout site, ran by the firefighters. We hope you enjoy.

4/28/15

Two Things You Don’t Know About Your Fat Layer

4/22/15

Circuit

We started off with a circuit of 6 exercises of 3 rounds each (45 sec on 15 sec off)

Plank
Pistols
Pushups
Inverted Rows
Pullups
Kettlebell Swings

Then second part was 5 rounds for time of:

5 - Bench Press with 135 lbs with 50 lbs of hanging weight
5 - Power Cleans with 135 lbs

4/19/15

44 Best Body Weight Exercises

4/17/15

Over the bar Burpees

As fast as possible

25- Deadlift w/ over the bar burpees

25- Clean w/ over the bar burpees

Weight of 135 lbs

45 second plank 15 second rest

45 second FLR 15 second rest