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AN IRON MIKE COACHING PROGRAM
Conditioning that burns hot and keeps burning.
The furnace keeps the whole shop running. Furnace is conditioning for every level: three days a week of bodyweight and dumbbell intervals that get denser as you go, from 20 seconds on and 40 off up to 45 on and 15 off, with Tabata weeks mixed in.
At a glance
Level: All levels
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Test: max burpees in 3 minutes, Week 1 vs Week 12
Equipment: bodyweight and 1-2 pairs of dumbbells
Inside the PDF guide
The full 13-week program, every workout laid out by phase
Training rules: rest times, effort targets and how to progress
Nutrition by goal: maintain, lose fat or gain lean mass
Recovery, sleep and supplement guidance
Exercise swaps for every lift, plus demo video links
Check-in guides to track your progress
Pairs well with any strength program in The Smithy.
Instant PDF download after checkout. Because programs are digital downloads, all sales are final. If something is wrong with your file, email mike@ironmikecoaching.com and I will make it right.
AN IRON MIKE COACHING PROGRAM
Conditioning that burns hot and keeps burning.
The furnace keeps the whole shop running. Furnace is conditioning for every level: three days a week of bodyweight and dumbbell intervals that get denser as you go, from 20 seconds on and 40 off up to 45 on and 15 off, with Tabata weeks mixed in.
At a glance
Level: All levels
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Test: max burpees in 3 minutes, Week 1 vs Week 12
Equipment: bodyweight and 1-2 pairs of dumbbells
Inside the PDF guide
The full 13-week program, every workout laid out by phase
Training rules: rest times, effort targets and how to progress
Nutrition by goal: maintain, lose fat or gain lean mass
Recovery, sleep and supplement guidance
Exercise swaps for every lift, plus demo video links
Check-in guides to track your progress
Pairs well with any strength program in The Smithy.
Instant PDF download after checkout. Because programs are digital downloads, all sales are final. If something is wrong with your file, email mike@ironmikecoaching.com and I will make it right.