This Saturday is Iron October! If you are new around here and don’t know, Iron October is a competition that we host for local gyms to send athletes of all skill levels (AND AGES) to compete in four unknown workouts. This year we are happy to be using Iron October to benefit at-risk youth and have already raised close to $6000 for The Overcome Project (learn more at theovercomeproj.org).

We still need volunteers and would love to have any of you that are willing come help out… and the rest of you; come cheer on the athletes, shop the vendors, and hang out with friends this Saturday from 9-5. No entry fee for spectators.

Friday classes 3, 4, 5, 6 PM and Saturday at 10 am are cancelled.

Warm Up

Warm Up

2x
5 sumo squats
5 squats
5 narrow foot squats
15 Reverse Hypers
15 up downs
1 min bike

Strength

Deficit Sumo KB Deadlifts
(Standing on two plates spaced out wide and holding a pair of KBs)
3 x 20

Partner Workout

Every 2 min x 20 min
15 over your partner burpees
max rope climbs, max clean and jerks 165/115, or max wall walks
Teams may change which movement they want to do from round to round. Score is total reps completed(less the burpees).

T1: modify as needed
T2: as written
T3: legless rope climbs, 205/135, or ring muscle ups

Durability work:

30-20-10
DB thrusters 35…

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Warm up

coaches choice

Strength/Stamina

5x
Row 300 m
:30 glute bridge hold (bodyweight)
rest while other athlete rows(switch after the row)

Workout

8 min AMRAP

1, 2, 3, 4, 5…
Devil Press 50s/35s
10 reverse farmer lunge 50s/35s
15 box jump overs 24/20

T1: modify as needed
T2: as written
T3: 75s/50s

Warm Up

8 min flow
10 squats
10 Alt v-ups
10 cossack squats
10 Push ups with alt shoulder tap
:30 lat pull, tricep stretch, or quad pull

Strength

4 sets of 10 Strict Press
followed by 15 GHD Situps every set or 10/10 KB Stagger Stance RDLs

Workout

16 min AMRAP

Run 1 lap or row 15/12 cals
Cal Ski
Cal bike
PowerClean 75/55

Athletes will get in groups of 3-4 and rotate after each run/row

T1: Modify movements as needed
T2: As written
T3: N/A

Warm Up

Row 4 min (sprint the last :10 of each min
4 rounds
6 Pause Goblet Squats
6 KB RDL
:20 Squat Stretch

Strength

20 Min
4 sets of 4 squats at 85%
Use a belt, knee sleeves, and top level form to be able to push and get these big heavy sets done!

Workout

1 lap medball carry
15 toes to bar
50 Wallballs
15 Toes to Bar
Rest 2 min
Repeat

15 min cap

T1: Modify as needed
T2: As written
T3: Unbroken wallballs

Durability and EXTRA

125/100 cal Row*
*Every 2 min including start 5/3 Ring Muscle Up

4 sets
10 Wide Grip Bench Press
15 Straight arm lat …

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