Iron Engine Training Program

🔥 9-Week Tactical Work Capacity Program

Built for the Demands. Forged Through the Work.

This 9-week program is designed specifically for tactical professionals who need more than just strength — they need repeatable output, durability under fatigue, and the ability to recover fast.

At its core, this is a work capacity-focused training plan, built to develop your ability to move load, generate power, and perform under pressure.

You'll train 3 primary days per week, with each session following a proven structure:

• ✅ Targeted Warm-Up to prep mobility, prime the central nervous system and movement patterns

• 🔩 Main Lift to build strength and explosive power

• 🛠️ 2 Accessories to reinforce weak links and resilience

• 🔥 Work Capacity Circuit to finish — time-based efforts that test lungs, grip, and grit

To support recovery and reinforce aerobic readiness, there’s also an optional 4th day focused on aerobic threshold conditioning — low-impact, steady-state work designed to flush fatigue, boost cardiac output, and sharpen recovery without stress.

Whether you're in the field, on call, or just want to train like you mean it, this program balances output and recovery, giving you the edge to push hard, bounce back, and keep performing.

Strength. Power. Capacity. Repeatability. Recovery.
This isn’t just training — it’s preparation for the real world.

Equipment Needed

This program was designed with tactical professionals and garage gym athletes in mind — keeping the setup simple, effective, and scalable. Here’s what you’ll need to get the most out of the training:

Essentials ✅

• Barbell + Plates

• Squat Rack

• Flat or Adjustable Bench

• Dumbbells or Kettlebells

• Pull-Up Bar or Rings

• Resistance Bands (for warm-ups & accessories)

• Timer or Interval App (for circuits)

Recommended (but Optional) 🔧

• Sled or Sandbag (for drags, pushes, and carries)

• Rower, Assault Bike, or Ski Erg (for work capacity finishers)

• Ruck or Weighted Vest

• Trap Bar (for deadlift variations)

• Med Ball or Slam Ball

• Plyo Box or Step-Up Surface

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.