Carna Bunker Gear

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Providing patented carcinogenic free training gear as a cancer risk reduction for firefighters.

10/12/2026

Live Fire Training Instructors (LFTI) experience more exposures than cadets due to repeated bouts of teaching and instructing inside training fires. Class A burns specifically.

Our recommendations are

Burn Classification- Use class B burns when viable. When using class A burns use untreated, new wood.

Increase LFTI Pool- rotate instructors as much as possible to reduce acute fatigue burden and exposures.

Frequency of Burns- Encourage LFTI to burn every other day to reduce accumulation of PAHs in the blood stream. This study shows blood levels are still above baseline readings 18 hours after 2 hours of burn training. The body cant fully clear the first training days exposure in one day.

Decon- Use skin wipes like Fire Wipes on the training ground in order to wipe down the skin after each burn along with gross Decon with soap + water for their bunker gear. Get out of the training burn and shower before heading home with FLAME Natural Decon.

If you need firefighter training gear check out our website site for more information on how Carna Bunker Gear can take your training to the next level safely!

10/07/2026

Pushing high intensity work in order to elevate HR and physiological stress is job specific for firefighters. During live burn training scenarios firefighters average HR has commonly been seen at 85% + of maximal heart rate. Reaching 95% + for up to 1/3 of the training.

Here we show the mental toll that pushing that hard can take on our mental cognition and ability to communicate. This is something that absolutely affects decision making capabilities.

I encourage you to push yourself physically and then in that stressed physical state add a mental test to help train decision making under duress, controlling your breathing and in my case here ability to speak and communicate properly. Having a higher VO2 max allows firefighters to keep an average lower HR during high intensity work and recovery quicker afterwards.

Train the body biceps 💪🏻 and the mind 🧠

If you need safer and smarter training on the fire ground check out our website to get your set of gear to push your fitness and safety to the next level.

10/06/2026

When training in gear for firefighter fitness foot wear matters more than you think. The importance of wearing heavy boots for training is apart of the job specific aspect necessary for replicating the physical demands and motor patterns of the firefighter on the fire ground.
Next time you’re doing gear work think twice about throwing tennis shoes on when aiming for building specific work capacity.

When you need specific gear that mimics your front line bunker gear for firefighter fitness or fire ground drills check out Carna Bunker Gear to reduce your unnecessary exposure to carcinogens while preserving your health and your front line gear.

10/02/2026

FF Workout Hacks!

Coming Off Shift
If you have an early call and aren’t going back to sleep slide in a quick workout. This is also an ideal time to push HIIT workouts because you have the most amount of time to recover before the next shift and you have a lower chance of getting a worker in the final 20-60 minutes of shift VS the first 23 hours

Coming on shift
If you get on shift and can get your workout done ASAP in the morning (maybe get there an hour early) then you don’t have to stress about squeezing it in later between calls or not getting done because it gets pushed off.

Accountability
Working out with a partner or crew creates accountability and forces you to workout when you may not want to.

Mini workouts
Getting in 10-20 minutes of exercise a few times a day can wind up in completing 30-60 minutes total of work. Health nerds refer to it as “Exercise snacks”. Calisthenics, body weight resistance training, as little as 1 working set of barbell or DB work! It all creates a minimal effective dose stimulus when done at the appropriate intensity.

Training In Carna Bunker Gear
When training in gear for FF specific training using Carna Bunker Gear grants you reduced exposure and reduced wear and tear on your gear while improving Fire ground skills and fitness levels!

10/01/2026

HIIT: Work Hard, Recover Hard

Using a 1:2 work-to-rest ratio
Example: 30 sec hard → 60 sec recovery
allows you to maintain higher-quality output while controlling the overall fatigue cost of the session.

Why the recovery matters:
• Restores ATP-PCr and improves readiness for the next effort • Maintains higher power, speed, and movement quality • Reduces the drop-off in performance between rounds • Allows partial cardiovascular and metabolic recovery • Manages cumulative fatigue instead of letting every interval become a slow fatigued grind  • Produces quality high-intensity work without requiring prolonged, exhausting HIIT
More fatigue ≠ more adaptation.
The goal is to accumulate high-quality work at the intensity you’re trying to train.

Strategic recovery lets you produce more when it matters while limiting unnecessary fatigue.
Thus this formula would be :
Work hard → recover → repeat quality output.

And always remember to train in Carna!

09/30/2026

CARDIO DOESN’T HAVE TO DESTROY YOU TO WORK.
Another one of my favorite ways to get work in on shift is front loading low intensity work and then adding just a dash of harder work at the end for a minimal effective dose.

Start with low-intensity aerobic work to accumulate the volume needed to improve mitochondrial density, capillarization, fat oxidation, stroke volume and general aerobic efficiency—without creating excessive fatigue.

Then finish with a short dose of moderate-to-high intensity work to challenge VO₂, cardiac output and your ability to tolerate higher metabolic demands.

Think:
20-45 min easy aerobic work → 5–10 min higher output
Instead of trying to turn the entire session into high intensity sessions.

Why?
Long high intensity sessions create disproportionately more glycolytic demand, metabolite accumulation, glycogen depletion and neuromuscular fatigue. Eventually you’re adding fatigue faster than you’re adding quality work.
Build volume with low recovery cost.  Dose intensity for minimal effective dose.

For firefighters who also need to resistance train, work on shift and combat periods of sleep deprivation or reduced sleep quality, the goal isn’t to win every conditioning session it’s to build consistency and reliability while gradually improving fitness.

No one workout will turn you into a super star, but workouts stacked over days, weeks, months and years can make you the best version of yourself.
To be the best FF version of yourself you should also be training in Carna! Check out our website for more information, shoot us a DM or email.

09/28/2026

We’re visually showcasing the workouts performed in the two studies referenced over the last week regarding available evidence for firefighter specific workouts on shift and fatigue accumulation. Fatigue being defined as a reduction in performance.

Firefighters should workout consistently throughout their career and working out at the firehouse is a blessing! There is no excuse to not workout and the advent of fire station gyms + equipment allows guys to train at work as part of their job definition.

We have started the intense conversation to bring nuance to an important topic. This is simply one of those nuances worth talking about. High fatigue makes FF and athletes pays a cost for repeat performance. If you do anything extremely physically challenging that causes dehydration, disruption in PH balance, lactate accumulation, temperature elevation, and glycogen depletion these are all normal responses to a difficult workout. The workout is the stressor and if stress is high an acute reduction in performance is not only expected but inevitable until recovery of multiple systems occurs. A fitter firefighter with high levels of fitness will bounce back quicker! But they still must account for their workout intensity and the intensity and recovery of their crew.

Please take this information and make it your own and apply it to your decision making. I know guys will want to “send it” occasionally, just do everything you can to be proactive with recovery. Train coming off shift in the AM, or go out of service training for air consumption drills etc. The point of exercise is to make adaptations, not to crush someone’s soul or cause physical harm. We don’t aim to get hurt during training and we don’t aim to reduce response readiness. We train to get better! Now go get better!

And remember if you want to get better Carna Bunker Gear is the safest way to train to improve your fireground skill’s and fitness levels while reducing cancer in the fire service!

Address

12941 SW 14 Court
Davie, FL
33325

Telephone

+12513143109

Website

http://carnabunker-gear.com/

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