🔥 Fire Nation Strength & Speed – Bench Press & Bike Sprints (2/24/25)

Black Iron Fam, it’s time to turn up the intensity! We are officially in Week 1 of the Fire Nation, where we focus on explosive power, strength under fatigue, and pushing limits. Today’s session is all about upper-body pressing strength and sprint endurance.

💥 Get ready for a big bench press, aggressive bike sprints, and a finisher that will test your mental toughness!

🔥 WARM-UP (10 minutes)

Before we get into heavy pressing and high-output conditioning, we need to prep the shoulders, core, and lower body.

✅ 10 DB Floor Press (Warm up the chest & triceps)

✅ 10 Alt Scorpions (Open up the hips & spine)

✅ 5 Swimmers (Activate shoulders & scapula control)

✅ 5 Burpees (Full-body activation)

✅ 10 Broad Jumps (Power & explosiveness)

💡 Focus: Move intentionally, control each rep, and get ready to move some weight!

🔥 STRENGTH (20 minutes) – Bench Press Focus

🏋️ Goal: Build upper-body strength & explosive power

💪 Build to a 6-Rep MAX for the day

🔥 Then: MAX reps @ 50% of today’s max

Scaling Options:

🔹 Level 1: 4-5 working sets of 6-8 reps, followed by 1 drop set at 50%

🔹 Level 2: As designed

💡 Coaching Notes:

Stay controlled and explosive—no bouncing the bar!

Keep the shoulders engaged & core tight to protect the joints.

Focus on form over ego—perfect reps make stronger athletes.

🔥 CONDITIONING (18 minutes) – Bike Sprints

🚴 3 Rounds for MAX Calories:

⏱️ 60 seconds sprint → REST

⏱️ 30 seconds sprint → REST

⏱️ 15 seconds sprint → REST & REPEAT

💡 Rest until fully recovered between intervals. This is a max effort workout—Fire Nation doesn’t hold back!

🔥 Pro Tips:

Attack each sprint like a warrior—this is where speed meets grit.

Control your breathing in the rest periods so you can go hard again.

Modify: If needed, reduce work time and extend rest as needed.

🔥 FIRE FINISHER (12 minutes) – Burpee Box Jumps

🔥 For Time (12 Min CAP):

🦘 60 Burpee Box Jumps @ 24/20”

Scaling Options:

🔹 Level 1: 30 Burpee Box Step-Ups

🔹 Level 2: As designed

💡 Fire Nation demands full send! Push through leg fatigue and mental resistance. This is a true grit test.

🔥 COOL DOWN (5-10 minutes)

🌬️ Light Cardio or Mobility

Notes: Take time to recover, loosen up, and connect with your fellow athletes. Hit that community PR before you leave!

💭 Final Thoughts: Why This Workout Matters

Today’s session isn’t just about lifting heavy or sprinting fast—it’s about learning to push intensity while staying in control. Fire Nation is all about aggression with purpose—power when needed, and precision in movement.

🔥 Stay focused, train hard, and embrace the fire! 🔥

💬 Drop a comment below—how’d you crush today’s WOD?

📌 Next Steps for Black Iron Athletes

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