Iron Flow: Strength Meets Precision
Today’s WOD, Iron Flow, is all about control, strength, and seamless transitions. This workout isn’t just about lifting weight—it’s about moving efficiently, engaging your muscles with purpose, and building total-body resilience.
If you love a gritty, strength-focused challenge, this is your day! Iron Flow combines deadlifts, squats, rows, and lunges in a way that builds endurance and power while keeping you focused on form. Whether you’re new to strength training or a seasoned lifter, this sequence will push you to new levels of grit and control.
Today’s Workout: The Breakdown
This WOD is a full-body strength circuit, requiring dumbbells or a kettlebell (or any weighted object you have access to). The goal? Move with control, flow from one exercise to the next, and push yourself while maintaining proper form.
The Iron Flow Circuit:
🔹 Deadlift – Hinge at the hips, engage your hamstrings, and power through the lift.
🔹 Upright Row – Pull the weight up with elbows high, engaging shoulders and traps.
🔹 Goblet Squat – Hold the weight close to your chest, lower with control, and explode up.
🔹 Gorilla Row – Hinge at the hips, rowing both weights up at the same time, keeping your core tight.
🔹 Clean – Power through the hips, bringing the weight up to the rack position.
🔹 Suitcase Squat – Holding weights by your sides, squat with control, keeping an even stance.
🔹 Press – Overhead press to build shoulder and triceps strength.
🔹 Curl – Work those biceps by keeping the movement smooth and controlled.
🔹 Reverse Lunge – Step back, keeping your weight balanced and your front knee stable.
How to Tackle This WOD
✔️ Go for flow – This workout is meant to feel like a seamless chain of movements rather than individual exercises.
✔️ Choose your weight wisely – You want to stay controlled and precise while still feeling the burn.
✔️ Modify as needed – Struggling with lunges? Swap for step-ups. Need a lighter option? Reduce the weight but keep the intensity high.
✔️ Maintain great form – Each movement should feel strong and intentional to get the best results and prevent injury.
Why You’ll Love This WOD
🔥 Full-body strength – Every muscle gets activated.
🔥 Functional movements – These aren’t just gym exercises; they make you stronger for real life.
🔥 Flow state – Transitioning between movements keeps your body and mind engaged.
🔥 Scalable – Whether you’re using heavy weights or starting light, this WOD works for everyone.
Your Challenge
Finish three to five rounds, keeping rest periods short but intentional. Focus on controlled movement and stability, making sure each rep is as clean as the last.
Then tell us—how did it feel? Drop a comment or tag @AcademySelfDefense with your post-WOD thoughts.