Fireground Simulation Circuit

A slot-in conditioning circuit — drop it into a larger program on a simulation day. Combine the segments in order, no rest between them:

Pre-fatigue → Loaded Movement [5] → Loaded Movement [4] → Max Effort Burst [3] → Chaos [2] → Grip & Core Under Fatigue [1]

Rule: all weights min 70 lbs, or do it in gear.

Pre-Fatigue

Exercise	Work	Notes
Stairclimber 75lbs 5mins	3x 3:1	work: 75lbs, rest: unweighted (all 60spm)

Loaded Movement — 5 rounds

	Exercise	Work	Notes
A	Weighted plyo lunges	10
B	Horizontal endless rope	20	huck, not hand-over-hand
C	Farmers carry	2 laps
D	Hang clean	3
E	Alt DB/KB shoulder press	10

Loaded Movement — 4 rounds

	Exercise	Work
A	Vertical endless rope	15
B	MB rotational slam	15
C	Assault bike	5 cal
D	One hand sled pull	2 laps

Max Effort Burst — 3 rounds

	Exercise	Work
A	LM thruster + calf raise	10
B	Vertical endless rope	10
C	Vertical MB slam	10

Chaos — 2 rounds

	Exercise	Work
A	Pop squats	15
B	Burpees	20

Grip & Core Under Fatigue — 1 round

	Exercise	Work	Notes
A	Vertical endless rope	15
B	Horizontal endless rope	15	huck, not hand-over-hand
C	BW pullups	AMRAP