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.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.
🔥 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.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.
🔥 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.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.