Items needed: Full turnout gear and SCBA (going on air is optional). A sled or prowler (makeshift works too).
500m of pain:
Today consists of pushing, pulling or dragging weight while crawling. To simulate a RIT/RIC team pushing, pulling or dragging a stretcher full of gear or a victim from a fire building.
The workout consists of gearing up, loading up the sled or prowler to between 180-225 (the weight of a fireman with gear), and either pushing, pulling or dragging or any combination of the above, until you have gone 500m total.
If a push sled (prowler), you should use the low bars. You can also use a harness or drag straps or webbing, whatever works with your gear and scba.