Sling Iron Fitness

Quick one today, and this is where a bell and bodyweight really shine, IMO. 🙌

15 min minutes of a full body complex and a 15 minute EMOM.

Keep it simple!

3-5 movements, start a timer, and get to work!

1. Complexes are fun
2. Sandbags are still humbling.
3. EMOM metcons are a love language.
4. Ab-wheels are a cheat code.

This is how I like to set up my sessions, if I have time! Power, strength, conditioning/hypertrophy, and core.

If I’m in a pinch I’ll stick to the complex or the metcon.

This is just an example, not the rule!

I hope this gives you some ideas!

Pull and hinge day.

I opened with a unilateral KB complex — kickstand deadlift, high-pull, sn**ch, overhead reverse lunge, one side at a time. I love complexes for a lot of reasons, and getting the body ready to lift is one of them. By the time I got to the sandbag, I felt good.

Took the 230 for a ride. Lap it, load it, drive. Chest up, push the ground away, let the legs do the work. I’m feeling more and more confident with this thing, and I’m looking forward to the day I get it to the shoulder with confidence.

Finished with a simple vest EMOM — pull, swing, push. Nothing fancy, just a little heat. 🔥😮‍💨🤌

Got lucky with a little extra time today, but any one of these blocks on its own is enough if you’re pressed. Power, strength, conditioning — take your pick.

Which one are you trying first? Drop it in the comments and hit me with any questions.

I’ve been shooting from the hip with sessions lately.

Gotta stay flexible when the schedule gets tight!

Here are a couple ideas to try:

Density sets — pick your movements and repeat for quality rounds/reps over a short to moderate interval.

EMOMs (every minute on the minute) — pick your movements (armor building complex shown) and repeat for a short to moderate time. Work/rest ratio built right in.

Quick tip on movement selection 💡

If you’re short on time, lean into compound movements:

Think swings, cleans, sn**ches, squats, rows, lunges. Multi-joint, full-body demand. Biggest bang for your buck when the clock is working against you.

And a gentle reminder to show your core some love. Ab roll-outs are a favorite and they’re like $5.

It’s a cheap piece of equipment that pays serious dividends.

Hope this gives you some ideas when you’re in a pinch!

EMOMWorkout

BHM > JAX.

7’ish hours in the car.

Ran this little diddy to dust off the cobwebs/ fusing of bones from sitting in the car.

Block A: 15 minutes - SA Complex
5 row, 3 gs, 3 hp, 3 hs; rest 30-45 sec between sides.

Pull and hinge heavy. Nice progression that builds from the bottom to the top.

Block B: 12 minutes - EMOM circuit
M1) 5 KS deadlift + 5 FR curtsy lunge
M2) switch sides/ repeat
M3) 10 yoga pushups

Unilateral leg work builds independently strong legs. These are variations of the hinge and lunge patterns that are fun to play with. They also felt good on the hamstrings and hips. This version of pushup feels nice on the spine and hip flexors. They open up the chest and shoulders real nice, also 😮‍💨🤌

Didn’t feel like moving but I’m glad I did.

Try this workout or build your own using this format!

Save this for later, share it with a friend, and tag me so I can see what you get it!