IRON RESERVE: Controlled Power Edition

Warm-Up (Mandatory – 10 minutes)

    Jump Rope (Low Impact)

    2 rounds:

        45 sec easy bounce

        30 sec rest
        Cue: quiet feet, vertical torso

    Banded Thoracic Extension

        2 x 12 reps

        Seated or tall kneeling

    World’s Greatest Stretch (Controlled)

        5 reps per side

        No rushing

    Hip Airplanes (Assisted)

        2 x 5 per side

        Light support if needed

Main Event: HYROX-Style Circuit

    Station 1 – Engine Builder

    Bike Erg or Rower

        800 meters OR 1.5 minutes steady effort

        RPE: 6/10
        Purpose: elevate HR without joint impact

    Station 2 – Sled Drive (Primary Power)

    Sled Push → Backward Sled Drag

        Push: 25–30 m

        Backward drag: 25–30 m

        Moderate load
        This replaces lunges and wall balls

        Coach’s Note:
        Backward drags = knee health + quad integrity with zero spinal compression.

    Station 3 – Carry Strength

        Farmer Carry or Front Rack Carry

        40–60 m

        Heavy but clean posture

        No leaning, no rushing

        HYROX carry feel without grip burnout or hip shock

    Station 4 – Upper Push (Spine Neutral)

    Choose ONE:

        Incline Push-Ups x 15–20

        OR

        Single-Arm Landmine Press x 8/side

        No burpees, no floor slams, no spinal flexion cycling

    Station 5 – Step Pattern (Lunge Replacement)

        Low Box Step-Ups

        10 reps per leg

        Optional light load

        Controlled descent

        This protects hips while preserving unilateral demand

    Station 6 – Pull + Core Stability

        Superset:

        Ring Rows x 12–15

        Dead Bug x 10/side



    Station 7 – Finisher (Short, Sharp, Safe)

        Choose One:

    Bike Erg: 5 rounds

        20 sec hard

        40 sec easy
        OR

        Heavy Sled Push:

        5 x 20 m, rest as needed

    Total Time

        45–55 minutes depending on rest and transitions