A complete functional fitness program designed to work on strength (bodybuilding components, but also conventional lifting), metabolic conditioning in the form of WOD’s, and accessory work.
Each week incorporates pieces of olympic weightlifting, barbell strength, gymnastics, accessory and conditioning/metcons. Athletes may pick and choose pieces based on their available time and needs. 5 new workouts per week, each workout can be completed in 90-120 minutes.
Warm-up
A
1-2 sets: 10/8 Cal Bike 5 Inchworm to Spiderman Lunge 10 Bench Lat Stretch 5/side Reverse Lunge to 1-Leg RDL (Bodyweight) 5/side Dead Bug 2 sets w/ Empty Bar 5 Muscle Snatch 5 OH Squat 10 Snatch Grip Sotts Press @ light load (empty bar for most) 5 Muscle Clean 5 Front Squats
B
Snatch
3 x 1
C
1 1/4 Front Squat
4 x 4
2RFT + 2RFT
D
2 Rounds 5 Clean and Jerks @ 185/125lbs 10 Burpee Box Jump Overs @ 24/20" directly Into... 2 Rounds 8 Clean and jerk 135/95 10 Burpee Box Jump Overs @ 24/20" Treat this as a heavier barbell workout that gets lighter 1/2 way through to demand a faster pace. Your 5 clean & jerks on part 1 should be challenging enough that they're singles, but not so heavy you can't pick the barbell right back up.
E1
Seated Single Leg Extension with KB
3 x 10
E2
Barbell Reverse Lunges
3 x 8
F1
Single Arm Ring Row
3 x 8
F2
1/2 Kneel Band Chop
3 x 12
Warm-up
A
1-2 sets: 75 Single Unders 10 Russian Kettlebell Swing 10/side BW Lateral Step-up 15 Band Pull-Aparts or Crossover Symmetry series 2 sets with an empty Bar 5 Muscle Clean 5 Strict Press 5 Press in Split 5 Push-ups
Weightlifting - Clean Focus
B
1. Muscle Clean + Tall Clean + Tall Jerk + Jerk Balance - 3 x 2+1+1+1 @ light-moderate load 2. Clean w/ Pause at the Knee + Clean + Jerk *All reps should be squat Build to a challenging top set then, 2 x 1 @ 90% of that load, rest 2:00
AMRAP 12
C
AMRAP 12 3 Ring Muscle-up 8 DB Box Stepover @ 2x50/35lbs to 24/20" 15 GHD Sit-ups 15/12 cal Air Bike Today's piece is a higher skill, slower moving metcon that will hinge on the Ring Muscle-ups and GHDs for many. Find a pace where you can maintain execution and wait to kick it up until the back half if you're feeling good. We don't often program Ring Muscle-ups in metcons here, but it's a nice way to touch on skill in a workout and we have plenty of scaling options! Scaling: Ring Muscle-ups - Scale to Bar Muscle-ups, Burpee Pull-ups, or DB Devils Press GHD Sit-up - AB mat Sit-up or V-up
D1
Single Leg Leg Curl
3 x 10
D2
Barbell Hip Thrust
3 x 10
E1
Lu Raises
3 x 2
E2
Ab Wheel
3 x 15
Warm-up
A
1-2 sets: 10/8 Cal Bike 5 Inchworm to Spiderman Lunge 10 Bench Lat Stretch 5/side Reverse Lunge to 1-Leg RDL (Bodyweight) 5/side Dead Bug 2-3 sets w/ Empty Bar / Light Load 5 Kang Squats 5 Snatch Grip RDL
B
Back Squat
5, 3, 1, 1, 1, 1
C
Sumo Deadlift
3 x 5
D1
Barbell Front Rack Step-up
3 x 8
D2
1-Arm DB Row
3 x 10
E1
Tall Kneel Dual KB Racked Hold
3 x 45
E2
1/2 Kneel MB Rotational Throw
3 x 15
6 x 2:00 on, 1:00 off
F
6 Sets: 2:00 on, 1:00 off 12 Alt. DB Front Rack Lunge Steps @ 2x50/35lbs to 24/20" 6 Devils Press Max Wall Walks in remaining time Ideally you should have :45s each round to complete Wall Walks with. If you're finding you have less than :35s, scale your DB load or your # of Lunges and Devils press to 10 and 4 respectively.
Warm-up
A
1-2 sets: 10/8 Cal Row 5/side Spiderman Lunge + Rotation 10/side Split Stance Adductor Mob 10/side Box Handstand Shoulder Taps 6/side Dead Bug 2 Sets of: 15 Band Pull-Aparts + Pass Throughs (or crossover symmetry) 10 Russian KB Swings 5 Box Jumps w/ Step Down
Skill Work: Bar Muscle-up (Optional)
B
Circuit Details This block is optional for those who have a desire to improve the Bar Muscle-up Skill. Choose one that you can complete with proficiency and progress as you become ready over the weeks. You should be proficient at Level 1) Alternate EMOM x 4 rounds a. Kipping Chest to Bar - 3-5 x 5-8 - (NOT a butterfly kip) b. Glide Kip on Box/bench x 2-3 Level 2) Chair Sit Drill - 3-5 x 1+1+1 - rest 5-10 seconds between reps Level 3) Kipping Bar Muscle-ups - 5 x 2-5 reps EMOM
C1
Strict Chin Up
5 x 5
C2
Strict Handstand Push-up
5 x 5
D1
1/2 Kneel Landmine Press
3 x 8
D2
T Bar Row
3 x 12
E1
DB Bicep Curls
3 x 10
E2
Banded Tricep Pushdown
3 x 10
EMOM 32
F
EMOM 32 (8 Rounds) Min 1) 14/11 cal C2 Bike (or equivalent machine for :45s) Min 2) 10-15 Toes to Bar Min 3) 50 Double Unders Min 4) 1-2 Rope Climbs or 1 Legless Rope Climb or 8-10 Strict Pull-ups *This workout is meant to be longer and sustained while allowing us to accumulate a high volume of practice on your Toes to Bar and Rope Climb Variations. Scale minutes as needed to meet a 6-7 RPE effort that slowly builds as the workout goes on.
NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science
5 time CrossFit Games Athlete, Director of Performance Nutrition at Black Iron Nutrition
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