Welcome to the Brotherhood. Quick walkthrough of how OYS works and what to do first. 10 minutes. Don't skip it.

The 12-week strength and conditioning system built for 24-hour shifts. No fixed days. Pick up where you left off. Three levels every session — you choose based on how you actually feel that day. Built by a firefighter. For firefighters.

Walk into the academy ready. 12 weeks. 4 phases. Built for the real demands of CPAT and academy PT — stair climbs, hose drags, carries, and sustained work under load. A Shift — Lower body, knees, core B Shift — Aerobic engine, running C Shift — Shoulders, upper body, trunk D Shift — Fireground work capacity Three levels every session. Choose where you are — not where you want to be. The recruits who get hurt go too hard too early. Build the base. Do the work. Own Your Shift.

Her Shift. Because while we're on ours, she's running hers — 24 hours of solo parenting, missed dinners, decisions made alone, and holding it all together. This space is for the wives, girlfriends, and partners of firefighters. Real talk, real community, and support from women who actually live this life. The shift schedule works both of us. You're not alone. Own Your Shift.

Your weekly fuel guide — built for firefighters and shift workers. Every Sunday: a full meal plan matched to your A/B/C/D/E shifts. No calorie counting. No food scale. Protein = palm. Carbs = cupped hand. Fats = thumb. Veggies = fist. More output = more carbs. Less output = fewer. Protein stays high every day. Keto swap column on every plan. Crew dinners for 4. Fuel the training. Fuel the job. Own Your Shift.

3 free workouts every week — built around your shift. Monday drops A Shift. Wednesday drops B Shift. Friday drops either C shift, Truck Day or Engine Day. Real programming. Real training. Three levels every session — Foundation, Operator, Elite. Pick what matches how you actually feel. This is a sample of what Plus members get every week inside SHIFT Performance. Want the full program, nutrition system, and Weekly live team workouts? Upgrade to Plus for $10/mo. Show up. Own Your Shift.