Black Iron Metcon

Black Iron Training

Functional Fitness, Functional Training
Nicole Roggow

Designed to be used as a complement to your strength training, Black Iron Metcon is best for athletes who focus on strength or weightlifting/powerlifting as their main programming but enjoy adding in functional fitness style workouts. Endurance athletes in need of a cross training session to complement their programming will also benefit from this program. The skill level varies and there are always modifications available. 3 new workouts each week, 10-20 minutes per workout.

Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
Programming 3 days per week
Daily functional fitness style workouts that are 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.
Barbell/Bumper Plates // Dumbbells/Kettlebells // Pull-up bar // Medicine ball // Bench/Box // Cardio machines - bike, rower, etc. // *Equipment substitutions will be recommended if you need them
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready



3 Rounds - Run 400m 21 KB Swings 53/35 12 Pullups Modifications: Run can be switched for any monostructual movement (row, bike, ski). KB can be lighter. Can do banded pullups or ring rows. Intended Stimulus: This is a traditional triplet that is intended for you to keep your foot on the gas the whole time. Reps should be unbroken for three rounds and you should be challenging yourself to push past discomfort on the runs each round. A great score on this is sub 8min, a more "standard" score is anything sub 10:00.




2 Rounds - 40/25 Cal Bike 20 Bar Facing Burpee Modifications: Any mono movement can be used instead of bike (row, run, ski). Intended Stimulus: This is all about lung capacity and cardio endurance. Neither of these movements will put you into failure so put your foot on the gas and push yourself as much as you can!




3 Rounds of: 100m Sandbag Carry 150/100lbs Run 400m 15 Power Snatch 95/65# Modifications: Sandbag weight can be lighter. If you do not have a sandbag, a weighted backpack or DBall will do. Weight should be heavy enough that you have to walk or do a very slow jog. Run can be switched out for any other mono movement (row, ski, bike). The barbell can always be lightened. Intended Stimulus: This workout is going to challenge your ability to move under load. Most of this workout will be uncomfortable and you should focus on taking one movement at a time and doing your best through that. The barbell should be done in small sets to allow your heart rate to come down as much as possible. Ideally, we are looking at 5:00 a round.

coach-avatar Nicole Roggow

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

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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 Metcon
Black Iron Metcon
Black Iron Metcon
Black Iron Metcon