The 3 Alarms

WOD Explanation

First Alarm
(Beginner)

This level is for personnel who:

• Are just starting to exercise for the first time
• Are deconditioned and/or getting back into fitness.
• Are returning from an injury
• Are learning basic movement patterns

Second Alarm
(Intermediate)

This level is for personnel who:

• Have found First Alarm workouts are not challenging.
• Are somewhat conditioned, and are exercising a minimum of twice weekly
• Are still learning the exercise movements.
• Are starting to add weight to exercise movements.
• Are starting to add intensity to their workouts.

Third Alarm
(Advanced)

This level is for personnel who:

• Have found most Second Alarm workouts are not challenging.
• Are highly conditioned, and are exercising a minimum of five times weekly.
• Have demonstrated proficiency in the exercise movements.
• Are able to complete most Third Alarm workouts as prescribed.