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.  

The Super Series Tests are 13 named workouts inspired by comic book hero and villains.  
These workouts are designed to be repeated periodically to test fitness levels.  They will both challenge your overall fitness abilities and expose any weaknesses you may have.  

BATMAN

4 rounds for time:

8 thrusters 155 / 105

12 bar facing burpees

8 ring muscle ups

Scale as needed.


IRONMAN

For time:

1 mile run

50 pullups

100 alternating pistols

50 pullups

1 mile run

Workout to be completed with weight vest 20 / 14

Scale as needed.


DEADSHOT

With a 12 minute running clock:

1 min maximum repetitions double unders

1 min maximum repetitions wallball 20 / 14

2 min max double unders

2 min max wallball 20 / 14

3 min max double unders

3 min max wallball 20 / 14

Scale as needed.


WOLVERINE

For time:

30 squat clean thrusters (clusters) 185 / 135

Scale as needed.


BLACK WIDOW

For time:

50 deadlifts 175 / 115

50 box jumps 24 / 20

50 front squats 175 / 115

50 box jumps 24 / 20

50 deadlifts 175 / 115

Scale as needed.


DARKSEID

5 rounds for time:

4 deadlifts 405 / 245

8 weighted alternating pistols 45 / 25

Scale as needed.


BLACK PANTHER

100 thrusters for time:

100 thrusters 135 / 95

Every break perform 10 GHD situps

Rest only in the overhead position.

Scale as needed.


CROSSBONES

For time:

100 calorie row

100 burpees

100 calorie Assault bike

Scale as needed.


JOKER

For time:

36 burpee box jumps 24 / 20

36 power snatch 95 / 65

27 burpee box jumps 24 / 20

27 power snatch 95 / 65

18 burpee box jumps 24 / 20

18 power snatch 95 / 65

Scale as needed.


HARLEY QUINN

12 min AMRAP

9 OHS 95 / 65

9 HSPU

15 OHS 95 / 65

15 HSPU

21 OHS 95 / 65

21 HSPU

Continue adding 6 repetitions to each movement until the time cap.

Scale as needed.


CAPTAIN AMERICA

Every 4 minutes for as long as possible:

10 back squats 135 / 95

5 bar muscle ups

400m run

 

10 back squats 185 / 135

6 bar muscle ups

400m run

 

10 back squats 225 / 155

7 bar muscle ups

400m run

 

10 back squats 275 / 185

8 bar muscle ups

400m run

 

10 back squats 315 / 205

9 bar muscle ups

400m run

 

10 back squats 365 / 235

10 bar muscle ups

400m run

Do not wait for each 4 minutes to begin each round, "bank" the time for later rounds.  The workout ends when the time cap is reached or workout is completed.

Scale as needed.


SPIDERMAN

3 rounds for time:

10 squat snatch 135 / 95

50m hand stand walk

Scale as needed.


THANOS

14 min AMRAP

3 legless rope climbs 15ft

6 bench press 205 / 155

12 single arm alternating dumbbell snatch 100 / 70

24 toes to bar

Scale as needed.