50mm hose advance
Candidates are required to pick up the fully charged hose as follows: one hand is placed on the taskforce tip (nozzle) and the other is on the pistol grip with the hose tucked under the arm.
They are then instructed to advance five metres into a designated boxed area. Candidates will lean forward and slowly open the branch and follow instructions on where to direct the hose for the next two minutes.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Torsonator Bench press Deadball shoulder carry | Single arm kettlebell hang split squat Band rotation Iso split squat + pallof press Band advance & hold Band tricep extension | Push ups Russian twists Handstand walks Handstand wall walks |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- barbell step up
- single arm kettlebell walking lunge
- three position kettlebell carry
- bulgarian split squat
Updated