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Black Iron Body

Black Iron Training

Strength & Conditioning, Bodybuilding, General Fitness, Powerlifting

Coach

Nicole Roggow

This program is for anyone looking to use a well rounded fitness approach to both improve body composition and increase their overall fitness level simultaneously. Meant to be done in a one-hour time block, this program will consist of a warm up, main lift, accessory superset, and finish with a conditioning piece. If improving your aesthetics while also feeling the positive effects of a well-built fitness program is your goal - BODY is for you!

This 5x/week program is split into two upper-body focused days, two lower-body focused days, and one day focused on sprint interval training consisting of running, burpees, and bodyweight movements. It is easily modifiable and there will be movement substitutions for those looking to work through the program with minimal equipment.

$25 / mo

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Features

Access to your coaches

Coaches are available to answer any questions you have about the programming throughout the week.

Programming 5 days per week

Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.

Equipment

Required

Barbell & Weights // Dumbbells // Pull-Up Bar // Bench // Resistance Bands

Recommended

Cardio machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1: Day 1

WARMUP

3x (:30 rest between rounds) 12 Banded Air Squat 6 Dead Bug (per side) 12 Lunge Pulse (each way) 6 Leg Swings (each way)

Front Squat

10, 10, 8, 8, MAX

Single Leg Glute Bridge

4 x 12

Leg Extension

4 x 12

Conditioning

15:00, As Many Rounds: 20 Alternating DB Snatches 30 Jump Rope** 20 Med Ball Shots 30 Jump Rope** **If you are able to do Double Unders, do so!

Optional Core Finisher

2x - 30 Heel Taps :30 Side Plank Rotation (each way)

Monday

Week 1: Day 2

WARMUP

3x (:30 rest between rounds) 25' Bear Crawl 10 Banded Pull Aparts 10 Tempo Pushups 10 1/2 Kneeling Palloff Press (each way)

Behind the Neck Press

4 x 8

Plank Tricep Extension

3 x 15

Iso Hold DB Curl

3 x 12

Conditioning

3 Rounds of: 25 Straight Leg Sit-Ups 20 Cal Bike 15 Deadlifts *can sub DB Deadlifts

Optional Core Finisher

2x - 12 Banded Dead Bug (each way) 25 Pike Toe Touches

Tuesday

Week 1: Day 3

CONDITIONING

1:00 Jog :30 Sprint :30 Walk or Rest -repeat 5x- EMOM 5 - :30 Sprint 10 Kettlebell Swings EMOM 5 - :30 Burpees (aim for 7+) 10 Kettlebell Swings EMOM 5- :30 Sprint 5 Burpees *can add in option rest between EMOMS (30-60s) *if you do not have a KB, you can swing a DB!

Thursday

Week 1: Day 4

WARMUP

3x (:30 rest between rounds) 10 Banded Lateral Walks (each way) 10 Goblet Jump Squats :30 Plank 10 Banded Good Mornings

Paused Sumo Deadlift

10, 10, 8, 8, 8

Curtsy Step Up

3 x 12

Death march

3 x 12

Conditioning

For Time: 25 DB Burpee Box Step Overs 30 Cal Bike 25 DB Burpee Box Step Overs

Optional Core Finisher

2x - 20 Spiderman Plank 20 1/2 Kneeling DB Chop

Friday

Week 1: Day 5

WARMUP

3x (:30 rest between rounds) 10 Banded Scap Retracts 5 Inchworms 10 Banded Lat Pulldowns 10 Hollow Rocks

Chin-Up

Front Foot Elevated Reverse Lunge - Glute Bias

3 x 8

Barbell Bent Row

3 x 10

Conditioning

3 Rounds of - 400 Meter Run 21 Kettlebell Swings 12 Pull-ups *you can do pullups of any style: assisted, banded, kipping, butterfly, ring rows, or inverted rows

Optional Core Finisher

2x - 10 Copenhagen Plank Dips (each side) 20 Med Ball Circles (10/way)

Coach

More from Black Iron Training

Nicole Roggow

Bachelor's Degree in Exercise Science, CrossFit L2, CrossFit Games Athlete, Director of Coach Development at Black Iron Nutrition

Ready to sharpen your physique?

Join Black Iron Training and become the strongest, fittest version of yourself.

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FAQs

Are the workouts sent out daily?

The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!

What if I can’t workout on the assigned day?

No problem! You can move that workout to a different day and still record all your stats as usual!

Do I have to wait to start at the beginning of a cycle?

No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.

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Black Iron Body