Sawtooth Hotshot's Update-

We're beginning recruitment for the 2018 fire season. Interested applicants, or those desiring further information are encouraged to call or email, Kyle West at 208-737-3220 or

For additional information click on the employment tab.

2017 Sawtooth IHC Temporary Outreach




Updates- Follow the permanent staff's
Daily Workout.

Alumni Photos

Daily Workout

- Use this page to gauge your fitness with the overhead staff.

- These workouts are only one element of the full fitness program.

- Add additional strength and cardio to fit your specific needs.


Date of Workout
Workout description
Total Time

Biking Tabatas: 20 sec of work followed by 10 sec of rest
4 min of tabatas w/ 4 min rest
3 min of tabatas w/ 3 min rest
2 min of tabatas w/ 2 min rest
1 min of tabatas w/ 1 min rest

CINDY (AMRAP in 20 min)
5 pull - 10 push - 15 situp

150 flights of stairs on stairmaster with 45lb weight vest
ZS: 29:10
KW: 29:13
185lb Deadlift/ Burpees

20 AMRAP: 15 situps, 15 pushups

Hill Sprints @ Twin Falls Falls
3 full laps, 3 half laps

22 rounds

3:00 min full laps
1:00 min half laps

Breathing Ladder: 60 sec sprint w/ 60 sec rest, 60 sec sprint w/ 50 sec rest, 60 sec sprint w/ 40 sec rest, etc.... Continue this until 10 seconds of rest then work back up the ladder to 60 seconds rest.
2.5 miles

10 X 400 Meters w/ double rest-to-work time
i.e - If you run a lap in 1:20 your rest time will be 2:40 in between each lap.
Try to maintain a lap time that you can carry throughout the entire workout.

ZS: 1:20
AA: 1:20
MK: 1:20

BRR (tabata) 20 seconds of work at max effort followed by ten seconds of rest for 4 minutes.
Rotate after 4 mintues.
Bike - Row - Run

150 flights of stairs on stairmaster with 45lb weight vest

MK: 29:46
ZS: 35:17
AA: 35:18


Disclaimer: The information on this webpage is the opinion of the author and is not a replacement for professional and or medical advice. Workouts posted may be hazardous to personal health and should not be attempted without seeking professional advice first. The Sawtooth Hotshots are not liable for any damages to heath or property that may come from using the information on this Website.




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Designed By Conrad Piper-Ruth