Thursday Workout 2/28 – Fitness February

This is our last day of free workouts for Fitness February. I hope you enjoyed them and were able to take your training to a new level. Stay tuned for next month we start a month of martial arts drills. Keep training, keep working hard, and you are always welcome to join the Ironside team for training, tournaments, parties, and much more.


Had a great back-and-forth the other day about these HIIT workouts:

“Thanks coach. Keep em coming. Maybe some more quick sprint/burst/agility ones?”

Ask, and you shall receive Allie.

Circuit #1

5 Plyometric Push-Ups (6 if you’re Acoustic)


5 Plank Tucks (6 if you’re Acoustic)

25/m sprint (Down/Back)

You will complete the plyometric push-ups and IMMEDIATELY transition to plank tucks. Once you’ve completed the plank tucks, stand up as quickly as possible and take off for your sprint. Touch the line 25/m away, turn around, and sprint back. Rest 30-60 seconds.

Repeat Circuit #1 five (5) times.

Circuit #2

5 Alternating Speed Lunges (L/R =1)


5 Prisoner Jump Squats (Touch and go but GET UP THERE!!!)


5 Backpedal/Sprints

Complete the alternating speed lunges as quickly as possible and IMMEDIATELY transition to prisoner jumps squats. I want you to get deep in your squat and EXPLODE up…GET UP THERE! Once those are complete, backpedal to sprints; take 20 steps in your backpedal with your hips down moving as quickly as possible. Once you get to that 20th step, settle your feet and sprint back to the starting line. Rest 30-60 seconds.

Repeat Circuit #2 five (5) times.

Circuit #3

10 Plank “Knee to Elbows” (L/R =1)


10 Sideways Run-To-Sprint (5 leading with right foot, 5 leading with left foot)


Take your time with the plank knee-to-elbows…your upper body might be a little shaky at this point. When performing the sideways run-to-sprints, be sure to run sideways at least 5/m as fast as possible and then sprint at least 15/m.

Repeat Circuit #3 two (2) times.

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Wednesday Workout 2/27 – Fitness February

Greatness doesn’t happen over night. It is a process, a dedication to better you. However, you do not have to struggle alone. The fitness journey is always easier if you have an experienced guide to help you. Duncan McCallum is an amazing fitness coach and athlete himself. Every workout he asks of his people he does himself, but don’t take my word for it check out this video of Ducan yourself. Remember Ironside Medieval Combat is the team to support and push to help you achieve your greatness. Come give one of our classes a try for free and see what we are all about!


Short and sweet today…a 10×10

Circuit #1

Perform 10 sets of 10 reps of each exercise; 10 push-ups followed by 10 frog jumps followed by 10 mountain climbers, etc.

1. Push-Ups

2. Frog Jumps

3. Mountain Climbers (Left/Right = 2)

4. Burpees

5. Alternating Forward Lunges (5 Left, 5 Right)

Go as fast as you can! Take whatever rest you need between exercises and after the sets…

Don’t give up. Don’t cheat yourself. 9 reps is not 10 reps…if you don’t know, do 2 more. That ought to cover it!

I’ll see you in 500 reps.

(Unless you are Acoustic…because then you have all this awesomeness to accomplish, a 5 minute break, and then two (2) 800/m runs. Run your first as fast as possible, rest 3 minutes, then run another. Beat your time.)

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Tuesday Workout 2/26 – Fitness February

For the month of February we are celebrating fitness by providing FREE daily workouts written by Duncan McCallum. This is our last full week of workouts. If you like these workouts you will love our classes too! We would love to hear from you comments on these workouts and questions, if you have them, are always welcome!


Made it through yesterday, so let’s level up today!

Complete each exercise in each Circuit with little to no rest in between. Upon completing all of the exercises in the Circuit, IMMEDIATELY restart the Circuit with the first exercise.

Circuit #1

Jumping Jacks x 20

Bicycle Crunches x 20 (Left/Right = 1)

Plank Build-Ups x 10 (Up/Down = 1)

Repeat Circuit #1 three (3) times; after completing Circuit #1 three (3) times, rest 2 minutes.

Circuit #2

Alternating Jump Lunges x 10 (Left/Right = 1)

Plank Kick Throughs x 5 (Left/Right = 1)

25/m Sprint (Down and Back = 1) x 5

Repeat Circuit #2 three (3) times; after completing Circuit #2 three (3) times, rest 2 minutes.

Circuit #3

Bodyweight Squats x 100

Curtsy Lunge x 10 (Left/Right = 1)

Sprint 25/m (Down and Back = 1)

Repeat Circuit #3 two (2) times.

Dig deep today Athletes.

(Acoustic: Repeat Circuit #3 three (3) times)

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Monday Workout 2/25 – Fitness February

We are back for our final week of Fitness February. Let’s end the month strong with a great workout written by the amazing Duncan McCallum. Don’t forget to stop by the Ironside gym for a free class!


Let’s start the week off right and get moving quick, fast, and in a hurry!

All you’ll need today is 20-30 feet of space, your timer (set for 20 minutes), a towel, and some grit. A lot of the last one.

Perform the exercises in Circuit #1 one after another with little/no rest between exercises. This Circuit is to be completed AMRAP style, which is this case stands for “As Many Rounds As Possible.”

Hand Release Push-Ups x 5

Side-To-Side Mountain Climbers x 5

Frog Jumps (Touch and Go) x 5

Foot Fire Burpees (Be sure to take 10 quick steps) x 5

Lateral Shuffle (Here’s where you need your space!) x 5 (Down and Back = 1)

After you’ve completed each of these exercises in order, you’ve completed Circuit #1. After you’ve completed Circuit #1, take as much as rest as you need before beginning again…IMPORTANT!!! Take as much rest as you need, but ONLY take as much rest as you need.

Once you’ve made it through the 20 minutes, drop me a note and let me know how many rounds you completed…winner gets a prize!

(If you play for the Acoustic, you’ve got this for 25 minutes. Remember, your Team, and the other Teams are counting on you…your squad is counting on you to do the work. The others are counting on you not to.)

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

Friday Workout 2/22 – Fitness February

End of the week. Let’s celebrate with a free workout written by the amazing Duncan McCallum. Our focus for the month of February is Fitness, that is why we are posting free workouts. Speaking of free things, we would love to have you join us for a free class!


Let’s try something today. A few of you have done this before, so crank up the way back machine and let’s get to work.

The Iron Mile

Choose a weight…barbell, kettlebells, dumbbells, piece of pig iron, sandbag, log…whatever. Doesn’t matter. Something you can hold in your hands. Not stupid heavy, but don’t make it too easy on yourselves. You know how much you need…be straight with yourself.

Not a weighted vest. Not a sled (trust me, we’ll do that one day!).

I want you to carry it. For a mile.

If you walk a track, you’re making four (4) laps. If you walk a trail, walk half a mile, turn around and walk back.

The speed of your walk is irrelevant. What matters is you do not put your weight down. Whatever you carry, treat it like your child.

Do not put it down. Do not give up. You will want to.


Love y’all…go get it done.

If you like just the fitness part of what we are offering be sure to check out Duncan’s B Greater Fitness Facebook page!

1845 N Circle Dr Colorado Springs CO 80909 719-947-2844 info@ironsidemc.org M-Th: 5:30pm-9:00pm Friday: 6:00pm-9:00pm Saturday: 8:00am-12:30 pm