Forged in a Flash
BA Ridout
Strength & Conditioning, General Fitness, Functional Fitness, Functional Training, Women's TrainingStrength and athleticism don’t require endless hours—they’re forged in focused bursts of smart, dynamic work. As the time-efficient program in our Ironclad series, this 6-week cycle is crafted for busy lives, packing well-rounded gains into 45-60 minute sessions that build general strength, core resilience, mobility, and explosive power.
Who Is This For? The go-to for time-crunched professionals, busy parents, or weekend warriors who crave athletic edge without the marathon workouts. Perfect for anyone dipping into the Ironclad series, recovering from intensity, or simply prioritizing efficient, sustainable fitness that sharpens body and mind.
Why It Works: Forged in a Flash strips away the fluff and focuses on what actually moves the needle. Each session combines compound strength movements, metabolic conditioning, and targeted mobility work to create a leaner, stronger, more capable body that performs as good as it looks. It’s a balanced blueprint of strength and conditioning essentials designed to boost coordination, endurance, and functional fitness.
Forged in a Flash proves you don’t need more time — you just need the right plan. Get stronger, move better, and reclaim your time.
Weekly Layout:
Day 1: Foundation Focus (Squats & Pressing)
Day 2: Accessories (Core, Mobility & Shoulders)
Day 3: Pull Power (Deadlifts & Posterior Chain)
Day 4: Accessory (Athleticism & Stamina)
Day 5: Push Power (Glutes, Pressing & Balance)
A
Heroic Warm-up
B
1 & 1/2 Rep Barbell Back Squat
1 x 10
C1
1 & 1/2 Rep Barbell Back Squat
2 x 10
C2
Squat Jump
3 x 10
D
Push Press
1 x 10
E1
Push Press
2 x 10
E2
Dead Stop Dips
2 x 10
Conditioning
F
Circuit: Quarter Squat to Reverse Lunge & Wall Climb
Optional Conditioning Circuit: For Max Reps: As far up the ladder in 8 Minutes: 5, 10, 15,...Quarter Squat to Reverse Lunge R/L* 1, 2, 3,...Wall Climbs *Begin in a quarter squat. Perform a reverse lunge on each side. This equals 1 rep. The goal is to never stand all the way up at the top of the squat but to stay in the quarter squat position.
A1
Cardio Machine of Choice
1 x 5:00
A2
Foam Roll
A3
Static Stretch
B1
Strict Dead Stop Knees to Elbows
3 x 10
B2
Wall Sit Pallof Press w/ Band
3 x 0:30
B3
No-PushUp Alternating Renegade Rows
3 x 10
B4
Double Tap Shoulder Pushup
3 x 10
B5
Banded Hip Flexor March w/ Iso Hold
3 x 10
B6
Bearhug Cossack Squat with Medicine Ball
3 x 10
A1
Theraband Side Walk
3 x 20
A2
Cook Hip Lift
3 x 0:30
A3
Kettlebell Deadlift
B
Clean Deadlift
1 x 10
C1
Clean Deadlift
2 x 10
C2
Glute-Ham Raise
3 x 10
D
Neutral Grip Pull-Up
1 x 20
E
Gorilla Row
1 x 2:00
Conditioning
F
Circuit: KB Good Morning/KB Pullover
Optional Accessory Circuit: 3 Rounds for Quality of Movement: 15-20 KB Good Mornings 15-20 KB Pullovers (Lying on Bench or Floor) Hold the KB in the front rack position or behind the head for the Good Mornings depending on mobility, positioning, and strength. More advanced will be behind the head.
A
Run-Specific Warm-Up
1 x 10:00
B
100 m Sprint
10 x 100
C1
Single Arm DB Burpee to Deadlift
3 x 10
C2
DB Hang Power Snatch
3 x 10
C3
1-Arm DB Overhead Walking Lunge
3 x 10
C4
1-Arm DB Thruster
3 x 10
A1
Bird Dog
3 x 10
A2
Dead Bug
3 x 10
A3
Inchworm Push-Up
3 x 10
A4
Air Squat
3 x 20
B
Front Foot Elevated Split Squat
1 x 10
C1
Front Foot Elevated Split Squat
2 x 10
C2
Rotational MedBall Jumping Lunge
3 x 10
D1
Single Leg Cable RDL
D2
Shoulder Elevated Single Leg Hip Thrust
E
Barbell Bench Press
1 x 10
F1
Barbell Bench Press
2 x 10
F2
Plyo Push-Up
3 x 10
BA Ridout
Professional Meathead, Certs...yes, CSCS, USA Weightlifting, other ones, not that any matter really, 25 years experience turning Babies in Beasts! Want some?
