Conjugate Athlete
Ironworks Performance
Football , Rugby, Powerlifting, Bodybuilding, Strength & Conditioning, BaseballWelcome to Conjugate Athlete, designed to enhance your athleticism, sculpt lean muscle, elevate conditioning, and dial in your strength. Our aim is not just to optimize your physical performance but also to ensure you are looking good and confident at the pool this summer.
Embracing the proven efficacy of the conjugate method of training, our programming revolves around four core training days: two dedicated to Max Effort lifts and two to Dynamic Effort lifts. This approach ensures well-rounded development while staving off plateaus and monotony.
Moreover, we prioritize recovery and longevity with two active recovery days. These sessions typically involve steady-state cardio or fundamental athletic sprints & agility, fostering functional fitness and priming you for impromptu field or court pick up games.
Join us in the pursuit of strong, functional athletic prowess – where strength, agility, and aesthetics converge seamlessly.
Welcome to Conjugate Athlete, where every workout propels you closer to your peak potential.**
A
Ironworks Full Body Mobility
B1
Pogo Hop
1 x 15
B2
A-Skip
1 x 15
C1
Barbell Good Morning
3 x 12
C2
Kettle Bell Squat
3 x 8
D
Sumo Deadlift - Ironworks
3 x 8 @ 50, 60, 70 %
E
Sumo Deadlift - Ironworks
5 x 3 @ 75, 80, 80, 80, 80 %
F
Back Squat
3 x 8 @ 60 %
G1
DB Step Up
4 x 12
G2
Sled Push
4 x 10
H
Romanian Deadlift
3 x 12
I
Leg Extension
3 x 20
J
Barbell Bicep Curl
4 x 20
A
Ironworks Full Body Mobility
1 x 10:00
B
Assault Bike Intervals
8 x 60 @ 30
C1
DB Farmer's Walk
8 x 200
C2
Backward Sled Drag
8 x 200
D
Seated Bicep Curl
8 x 8
A
Ironworks Full Body Mobility
B1
Banded Face Pull
3 x 25
B2
Banded Pull Aparts
3 x 25
B3
Hand Elevated Push Ups
3 x 12
C
Bench Press
3 x 8 @ 50, 55, 60 %
D
Bench Press
5 x 3 @ 65, 70, 70, 70, 70 %
E
Incline DB Bench Press
3 x 8 @ 60 %
F1
Incline DB Tricep Extension
4 x 12
F2
H-Roll
4 x 20
G
Chest-Supported DB Row
3 x 12 @ 60 %
H
Lat Pulldown
3 x 20
I1
DB Lateral Raise
3 x 20
I2
DB Shrug
3 x 20
A
Ironworks Full Body Mobility
B1
Pogo Hop
1 x 15
B2
A-Skip
1 x 15
C1
Barbell Good Morning
3 x 12
C2
Kettle Bell Swing
3 x 8
D
Safety Bar Squat
3 x 8 @ 30, 35, 40 %
E
Sumo Deadlift - Ironworks
7 x 3 @ 50 %
F
DB Front Rack Reverse Lunge
3 x 8 @ 40 %
G1
Forward Lunge
4 x 10
G2
Sled Push
4 x 10
H1
Prone Hamstring Curl
3 x 20
H2
Banded Hip Rotation
3 x 20
I1
Leg Extension
3 x 20
I2
Banded Glute
3 x 40
J
Barbell Bicep Curl
4 x 20
A
Ironworks Full Body Mobility
B1
Banded Face Pull
3 x 25
B2
Banded Pull Aparts
3 x 25
B3
Hand Elevated Push Ups
3 x 12
C
DB Bench Press
3 x 8 @ 35 %
D
Incline DB Bench Press
8 x 3 @ 40 %
E
DB Shoulder Press
3 x 8 @ 30 %
F1
Cable Tricep Extension
4 x 20
F2
Seated Cable Row
4 x 20
G
Chest Supported Upper Back Row
3 x 20
H
Rear Delt Flyes
3 x 20
I1
DB Front Raise
3 x 20
I2
Single Arm Banded Shoulder Rotation
3 x 20
Christian Backes
Christian Backes founded Ironworks Performance with the goal to provide the highest level of strength and performance training to the Denver area developing the top athletes in the state of Colorado. Christian & Ironworks have become one of the top names in Coloraod, developing a number of college level athletes and has also spent time working with MLB, MiLB, and NFL athletes.
Each day you have an opportunity to feed two wolves, one is complacent, lazy, and weak, the other is powerful, driven, and confident.. Which one will you be today? Let's get after it!
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Conjugate Athlete
Conjugate Athlete
Conjugate Athlete
