BLACK IRON TRAINING

Main Programs

BODY

$25.00/month

LOOK GOOD, FEEL FIT

A well rounded fitness approach to both improve body composition and increase overall fitness. Meant to be done in a one-hour time block, this program consists of a warm up, main lift, accessory superset, and finishes with a conditioning piece. Improve aesthetics while feeling the positive effects of a well-built fitness program!

VERT

$25.00/month

GET & STAY IN UPHILL SHAPE YEAR ROUND

This program is for hikers, backpackers, trail runners, mountaineers and backcountry skiers who want to be in uphill shape year round, sun or snow. This program will build your ability to power uphill on uneven terrain with a pack on by building both strength and endurance. Get ready to take on longer and/or steeper adventures to cooler places.

RUN + LIFT

$25.00/month

RUN FAST, LIFT HEAVY

For lifters who want to be in shape, and runners who want to be strong. This program balances the unique stresses of running and lifting so that you can get the best of both worlds. Be your fittest, fastest, and strongest self! Running days incorporate 3 options based on the distance you are training for or your current ability (5k, 10k, half marathon).

FUNCTIONAL STRENGTH

$25.00/month

GET STRONG, LIFT BIG

Nothing feels better than loading up some weight on the bar and getting after it. There’s also no better way to become your strongest and most powerful self. For that reason, barbell movements dominate this program. Maximize strength and power with a solid mix of powerlifting movements and weightlifting movements.

DUMBBELL 40

$25.00/month

MINIMAL& EFFECTIVE

This dumbbell and bodyweight only program is for anyone with limited access to gym equipment and wants to get an effective, FUNctional workout done in 40 minutes or less. This “do it anywhere” program will sharpen your physique, boost your energy levels, and have you feeling fit AF with minimal time commitment.

Add-On Programs

CAKES

$10.00/month

This program is designed to be an add on to your current programming and isn’t designed to be a stand-alone program. It is designed to be predominately glute focused with a lower-body emphasis. This program will help fix any deficiencies that a traditional program may miss. We will go through different phases to grow and strengthen your glutes!

CORE

$10.00/month

Having a strong core isn’t just about 6-pack abs. A strong core means a strong life, as your trunk is responsible for how well you are able to move. Whether you want to reduce back pain, improve posture, gain a competitive edge for your sport or have more visually appealing abs, the Core program is for you. This program is an add-on to any current program.

CARDIO

$10.00/month

Designed to be used as a compliment to your strength training or as a stand-alone cardio-based fitness program. Black Iron Cardio is organized into 3 days loosely defined as Long, Short, and Medium. Long days are more steady state and continuous. Short days are more intense, sprint-based workouts. Medium days are more traditional intervals.

WEIGHTLIFTING ACCESSORY

$10.00/month

This is an add-on option for anyone looking to improve their strength, stability, or mobility for the snatch, clean & jerk, and squat. It incorporates drills and accessory movements that fill the gaps left by the traditional lifts alone and can easily be added to your existing weightlifting program. 3 new workouts per week, 20-40 minutes per workout.

METCON

$10.00/month

Designed to be used as a complement to your strength training, Black Iron Metcon is best for athletes who focus on strength or weightlifting/powerlifting as their main programming but enjoy adding in functional fitness style workouts. Endurance athletes in need of a cross training session will also benefit from this program.

DOWNHILL

$10.00/month

If you go up, you gotta come down. This add-on focuses on eccentric control and endurance for the DOWNHILL journey. Our DPT created this program using ski, hiker and runner specific research to assist in building strength and prevent injury for the lower body. You can expect a mobility move, a strength block and an endurance building circuit.

Specialty Programs

PREGNANCY

$65/month

Depending on where you are at with your pregnancy and how your body feels, we offer two different options to choose from. “Functional Fitness” style workouts and “Strength and Conditioning” style workouts. This program is HIGHLY MODIFIABLE and includes a week by week PELVIC FLOOR + CORE workout as well!

POSTPARTUM

$200 for 16 weeks of programming

This program was written by our Pelvic Floor Physical Therapist (Coach Whitney Doiron). It is a 16-week rehabilitative program to help you build back your core, pelvic floor and general strength in a responsible and safe manor. You will have access to 6 workouts each week for 16 weeks.

PELVIC FLOOR + CORE

$10/month

One Pelvic Floor and Core routine to do weekly. This can be done 3-4x a week and can be done as a warmup or cooldown to your workout for the day, at a different point in the day, or even done on a “rest day” or day you are not wanting or able to workout. The workouts follow you through each week of pregnancy.