MARCH: Program Guide (Iron Cardio)
Yes, you heard correctly…we’re running a dedicated Iron Cardio cycle!
Our last cycle was especially spicy, so it’s only fair to reward the group with one of the most enjoyable strength practice I’ve ever programmed.
Our members often remember this one and easy to see why.
We’re running it back so read on to get the full scoop!
What is Iron Cardio?
Many lifters from all walks have often asked: “How can I continue to lift heavy but also net cardio gains along the way?”
Brett Jones’ answer:“Heavy triples for conditioning…”.
The inception of The Iron Cardio protocol came about shortly after the first covid lockdown, when former Master SFG Instructor Brett Jones took the classic “Armour Building” kettlebell complex (double clean, squat and press) and pushed it even further.
So, what is Iron Cardio?
Let me explain…
Iron Cardio is a simple workout that consist of (mainly) 3 movements:
Kettlebell Cleans
Kettlebell Military Presses
Kettlebell Squats
In a single set, you’ll perform all three without setting the bells down.
A single set by itself is inconsequential... but with heavy enough bells, this becomes more of a technical strength session.
However, with enough sets and/ or time, your heart rate begins to climb…and climb…and climb 🌶️
And by the end of a 20 minute training window, you’ve managed to hit a whole bunch of quality heavy cleans, presses and squat as well exercise your heart and lungs!
Iron + Cardio = strength training at it’s purest!
The Program
Just like our previous two cycles, we’ll be running Iron Cardio with other accessory workouts, here’s (mostly) everything we’re are touching in the program.
Kettlebell Cleans, Presses and Squats
L-sit practice
Chin-up work
and Barbell Deadlifts
Below is what the full program at Valkyrie Gym will look like over the next few weeks👇
Keep reading for the breakdown…
Have a geez at our coaches copy of the program above!
As per usual, check out the TL;DR version below.
The Plan:
Main Training Days: Monday, Wednesday and Friday
Movements: Single and Double Clean, Press and Squat (w/ Rows ft. on a Friday).
Kettlebell Sizes: For all Iron Cardio sessions, a 5RM Press bell will be the most suitable, however, feel free to grab a bell size up or down ad hoc to give a different “feel” to each session.
Optimal Training Dose: Try and hit 2 -3x Iron Cardio sessions + 1-2 x Deadlift sessions p/w (3+ is a huge win here). Watch out for the Saturday“hot mess xpress” for a seriously dose of “conditioning fun”.
What Success Looks like:
Increasing the amount of sets with the same size bells with Iron Cardio
Increasing your 5RM on your press (rep max)
Hitting a new PR on your deadlift at the end of the cycle
Progressing through our Chin-up/ L-sit pathways
Testing Days: Your gonna love this…DEADLIFT PARTTY to wrap everything up!
Work-Ons: Carries mainly + ab work
Hugo’s Bonus Pro Tips:
“Iron Cardio is enjoyable, so keep it that way. Cruise through it until you feel the endorphins hit, then give it some”
“If you can’t make the suggested training dose, you’re still a good person. Work on your health basics until you’re ready to dive in. One session a week is still a vast improvement than none!”
“Nothing beats personalised coaching, ask the coach on deck what the best strategy is for you to progress with your workouts week-to-week, they’ll be happy to talk your ear off about it if you give em’ a chance.”
Q1: C3 Program Checklist:
Organise your schedule ahead of the next 3 weeks to hit your desired training days.
Book in your classes on our booking App or on the website (timetable here).
Lock in your training weights as per the guide (grab a cheap training journal whilst your at it)
Dial in your skills and hit those PRs by attending our dedicated Barbell Deadlift workshops (date TBD) (workshop booking here).
Get some juicy gains!
Not a member yet but want to give our program a go? Jump into our trial offer and get your hands dirty!
