IRON MO PLAN
FORM S&C
Endurance, Strength & ConditioningSupporting MOVEMBER, Men's mental health. Joey Jones used this program to complete a half IRONMAN with a HYROX at each transition. That's: 1.9km swim, a HYROX, a 90km bike ride, a HYROX and a half marathon. All in 12 horus 20 minutes.
We're making this program available for sale to help raise more funds to support men's mental health and to help others take on this challenge for themselves or to test their own training capacity.
Conditioning
A
Half HYROX
Run 500m SKierg 500m Run 500m Sled push 50m 77kg//51kg Run 500m Sled drag 50m 51kg//40kg Run 500m Burpee Broad Jump 40m Run 500m Rowing 1000m Run 500m Farmers carry 100m 2x16kg//2x12kg dumbbells Run 500m Lunges 50m 10kg//5kg Run 500m Wall balls 50 @ 6kg//4kg
A
Run
1 x 5000
A1
American KB Swing
2 x 10
A2
Hanging Knee Raise
2 x 10
A3
90/90 hip thrust
2 x 10
B
Pause Back Squat
5 x 4 @ 50, 65, 75, 75, 75 %
C
Half-Kneeling DB Shoulder Press
3 x 6
D
Chin-Up
3 x 6
E1
ghd back extensions
2 x 10
E2
GHD Torture Twist
2 x 10
A1
band assisted pogo jump
3 x 30
A2
Band assisted squat jumps
3 x 10
A3
AFSM leg curl
3 x 20
Conditioning
B
Half HYROX
go for a relatively easy pace.... but.... set a timer E4MOM to push hard for 1 minute Run 500m SKierg 500m Run 500m Sled push 50m 77kg//51kg Run 500m Sled drag 50m 51kg//40kg Run 500m Burpee Broad Jump 40m Run 500m Rowing 1000m Run 500m Farmers carry 100m 2x16kg//2x12kg dumbbells Run 500m Lunges 50m 10kg//5kg Run 500m Wall balls 50 @ 6kg//4kg
A
stationary bike
1 x 43:30
B
Run
1 x 5000
Fred Ormerod
The brains behind the program. Fred has been building athletes' physical and mental capacity for nearly a decade.
Joey Jones
The Man himself. Follow in Joey's footsteps and raise money for MOVEMBER
Statistically, 500 men commit suicide every 10 hours. The work MOVEMBER does is vital in helping stop this. Buy this program to support their work and push yourself towards your own purpose as well.
Get IRON MO PLAN
