Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday Workout 1/23/15

Below is the workout for 1/23/15. A Hold Fast member lost a loved one this week, so we have decided to dedicate this week's workout in honor of all our departed loved ones. Remember that the best way to honor their memory is through our lives.  Hold Fast!

Strength Workout: Repetitions 30 - 20 - 10

Deadlift @ bodyweight

Back squat @ bodyweight

Scale the deadlift  and back squat as appropriate, 75% bodyweight, 50% bodyweight, etc.


Rest 10 minutes then perform 60 burpee pullups, while also performing 5 air squats EMOM (every minute on the minute).

It will look like this: Start with 5 air squats then for the remaining minute perform as many burpee pullups as possible until the next minute, then perform 5 air squats.  Repeat as needed until 60 burpee pullups are reached.

As for the burpee pullup challenge, if you dont have a pullup bar,  perform only burpees.  

What you know does not matter, what you do matters.  ~ Mark Twight