LET US BE CLEAR,
Iron Mile exists to make you strong, fit, and healthy in every sense. Your coaching staff is here to answer questions, motivate you to get moving, and help you overcome obstacles. But even though that is all true, the genesis of the change is on you.
YOU start.
YOU get moving.
YOU show up.
And when you do, amazing transformation and growth begins again.
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IRON MILE|MAYHEM
WARM UP:
5 min easy row
*10 jump squats every 150m
-into-
8 min AMRAP (workout Prep)
3 Up-downs
5 Squat Cleans (Empty bar – build across sets)
7 Scap Pull-ups
-then-
4 min of Mobility
Seal Planche
Puppy Dog
Squat Stretch
PARTNER WORKOUT: 18 Min AMRAP
3 Squat Cleans
(185/125)
6 Bar Facing Burpees
9 Pull-ups
12 GHD’s or 16 Sit Ups
*double reps if you want to do this as a partner.
T1: modify any movement as needed.
T2: As Written.
T3: sub pull-ups for 9 unbroken Chest to Bar.
Accessory
3 rounds
14 bicep curls (any variation)
14 DB curtsy lunges
EXTRA
Row 7 min/Rest 3 min/Ski 7 min/Rest 3 min/Bike 7 Min
2 Snatch grip Lift off + 1 Snatch every :90 x 18 min