🔥 BROTHERHOOD WOD — ENGINE INTERVALS Free Drop · EMOM Conditioning · 20 min WARM-UP: Easy bike/row/jog x 5 min Inchworm to Push-up x 5 Air Squats x 10 Arm Circles x 10/direction Jumping Jacks x 20 THE WORKOUT — 20 MIN EMOM (4 ROUNDS): Minute 1: 15 KB Swings Minute 2: 12 Goblet Squats Minute 3: 10 Push-ups Minute 4: 8 Burpees Minute 5: Rest Repeat for 4 total rounds = 20 minutes. Work should take 30–40s. The remaining 20–30s is your rest. If you can't finish the reps in the minute, drop reps next round. LEVELS: 🟢 Foundation — Cut all reps by 30–40% (10/8/7/5), do 3 rounds = 15 min total 🔵 Operator — As written 🔴 Elite — Heavier KB, weighted push-ups, add 2 reps to each movement, skip the rest minute (20 min straight) COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s Coach Note: EMOM teaches pacing. The clock is the coach. If you blow up at minute 7 because you went too hard at minute 1, that's the lesson. Match your output to the time you have. Same skill on the fireground — manage your air, manage your tank, finish strong. Post your level and how many rounds you held pace in #brotherhood-wod. Show up. Do the work. Own Your Shift.

🦵 BROTHERHOOD WOD — SINGLE LEG STRENGTH Free Drop · Unilateral Lower + Upper Pull/Push · 35–45 min WARM-UP: Easy row/bike x 5 min Glute Bridges x 10 Lateral Lunges x 10/side World's Greatest Stretch x 5/side Single-Leg Glute Bridge x 10/side THE WORKOUT: A1) Reverse Lunge x 4 x 8/side A2) Single-Arm DB Row x 4 x 8/side B1) Bulgarian Split Squat x 3 x 10/side B2) Push-up x 3 x 10–15 C) Side Plank x 3 x 30s/side Pair A1/A2 — A1, rest 60–90s, A2, rest 60–90s, repeat 4 rounds. Same with B1/B2 for 3 rounds. C straight through. LEVELS: 🟢 Foundation — Bodyweight reverse lunge, drop split squat depth, band row sub, elbow plank instead of side plank 🔵 Operator — As written 🔴 Elite — Add DBs to reverse lunge, elevate rear foot on split squat with heavier load, weighted push-ups, 45s side plank FINISHER — 6 MIN AMRAP: 10 Walking Lunges (5/side) 10 Mountain Climbers (5/side) 5 Push-ups COOLDOWN: Easy walk Couch stretch 45s/side Pigeon 30s/side Child's pose 30s Coach Note: Single-leg work fixes the asymmetries bilateral work hides. You don't climb a stairwell with two legs at once. You don't step over debris with both feet planted. Train one leg at a time and the bilateral lifts get stronger too. Log your loads in #brotherhood-wod. Show up. Do the work. Own Your Shift.

🚒 BROTHERHOOD WOD — FIREGROUND CONDITIONING Free Drop · Full Body Work Capacity · 25–35 min WARM-UP: Easy bike/row/jog x 5 min World's Greatest Stretch x 5/side Air Squats x 10 Push-ups x 10 Bear Crawl x 20m THE WORKOUT — 5 ROUNDS FOR TIME: 10 Sandbag (or DB) Front-Loaded Squats 10 Burpees 20m Sandbag Bear Hug Carry (or DB Front Rack Carry) 5 Pull-ups (or 10 ring/band rows) 30s rest between rounds. Cap at 25 min. LEVELS: 🟢 Foundation — 4 rounds, lighter load, goblet squat sub, 10m carry, knee push-ups in burpees 🔵 Operator — As written 🔴 Elite — 6 rounds, heavier sandbag, weighted vest optional, no rest between rounds COOLDOWN: Easy walk Couch stretch 30s/side Pigeon 30s/side Child's pose 30s Coach Note: Squat under load. Pick up. Carry. Pull yourself up. Five rounds of the work that shows up on every working fire. The 30-second rest is part of the program — it's the controlled recovery that lets you go again. That's the skill. Post your time and level in #brotherhood-wod. Show up. Do the work. Own Your Shift.

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