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 and DB versions available for those with limited equipment. 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

For Time


15-12-9 Kettlebell Snatch (50/35) Toes to Bar 500m Row 15-12-9 Kettlebell Snatch (50/35) Toes to Bar Modifications: Can use a lighter kettlebell or switch it out for a dumbbell. Toes to bar can be modified by doing hanging knee raises or V-ups. Any cardio machine can be switched out for the rower - we are looking for 1:30-2:00 of work here. Intended Stimulus: This is going to be a very grip-intensive workout where the second half feels so much harder than the first half. It's recommended you come out slower than you can for the first 15-12-9 set and then really push on the row and the second set. If you can stay unbroken through the second set, make it happen!


3 Rounds


3 Rounds - 30/21 Cal Assault Bike 15 Burpee Box Jump Overs (24/20) 15 Push Ups Modifications: Any machine can be used in place of the bike - we are looking for 2:00 of work here. You can choose to do burpee step up instead of jumps, or simply choose a lower box to jump on. Pushups can be elevated to modify Intended Stimulus: This is a bodyweight workout meant for you to PUSH the entire time. No movement should have you at failure on this one, so stay moving and get into a rhythm. The burpee box jump overs are going to take the most time here, be prepared for that and know you can ALWAYS do a rep - slow is better than stopping :)


For Reps


0:00 – 7:00: 800 Meter Run Max Power Snatch (115/80) in time remaining 7:00 – 10:00: Rest 10:00 – 17:00 400 Meter Run Max Thrusters (95/65) in time remaining DB VERSION: 0:00 – 7:00: 800 Meter Run Max Alternating DB Snatch (40/25) in time remaining 7:00 – 10:00: Rest 10:00 – 17:00 400 Meter Run Max DB Thrusters (40/25) in time remaining Modifications: Any cardio machine can be subbed for running. We are looking for about 8:00 for the first round, 4:00 for the 2nd round, and 2:00 for the third round. Use a lighter barbell if needed but the weight should descend in each round. Intended Stimulus: This is a workout for you to work on your barbell cycling under fatigue. The idea is to NOT go in singles and link together even 2-3 reps after the cardio piece. Work on getting your breathing under control and get right to work on the barbell.

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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Get Black Iron Metcon
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