The Iron Game

    Monday was a surprisingly good dig for a workout. In keeping with that trend we will move along with our week tomorrow with another great WOD. We will revisit our interval method once again, with a nice twist over a Tabata style method. We will be increasing the work interval to a full minute. And the rest interval to 30 seconds. Now here's where the twist comes in, we will have a circuit of exercises just like a circuit workout. Comrades will begin each working interval, and complete as many of the movements as they can, and simply stop where they are and rest during the rest interval, picking up right where they left off when the next working interval begins. The goal is to complete as many rounds as possible in the time given. Hence the name Iron Game. This will add a level of competition against yourself, and each other. It will also encourage a very vigorous pace during working intervals, and effective recovery during rest intervals. This basic concept of completing as many rounds as possible in a given period of time is very prevalent in Crossfit training. We will just mix the interval in there to encourage an overall higher pace, and higher level of power output. Move smoothly and efficiently, keeping good form throughout the WOD. But don't get left in the dust!




Iron Game

1 minute intervals of work, followed by 30 second intervals of rest.

As many rounds as possible in 20 intervals of...

3 KB Clean and Press per arm
7 Pushups
3 KB Snatch per arm
7 Pullups
3 Heavy KB Swings
7 Ring Dips


Scaled Iron Game

Follow same principal and interval timing as Standard WOD.

As many rounds as possible in 20 intervals of...

3 KB Swing each arm
7 Pushups
3 KB Lunge per side
7 KB Clean and Press (2 Hand)
3 KB Swing each arm
7 Goblet Squats


  Have fun folks, lets challenge ourselves and see what we can do! Work hard, remember your form, and fluidity. But work at maximum power output all the time. Sit down, even lay down to rest. Recovery time is short, make the most of it!