Iron Fox Community Program
Endurance Focus

(Week 1) Day 3

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Day 3 — Full Body Burn

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance Focus
Coach Rich

Lesson Overview

Today is about sustained effort and consistency, not complexity.

This session uses familiar movements, moderate reps, and short rest periods to keep your heart rate elevated while reinforcing full-body strength. Nothing is rushed and nothing is max effort.

You should leave feeling warm, accomplished, and capable of repeating this workout again.

Purpose of Today’s Workout

  • Reinforce full-body strength under light fatigue

  • Maintain steady cardiovascular effort

  • Build confidence with sustained movement

  • Finish the week feeling capable, not drained

Strength & Movement Work (≈45 Minutes)

Rest 30–45 seconds between sets.
Take an extra breath or two if needed, but avoid long breaks.

You should feel slightly winded, not overwhelmed.

Leg Press

  • 3 sets of 15 reps

Coaching Cues

  • Control the tempo on every rep

  • Lower the sled slowly

  • Press up smoothly

  • Feet shoulder-width

  • Push through heels and mid-foot

  • Maintain steady breathing

Push-Ups

  • 3 sets of 8–10 reps

Coaching Cues

  • Body stays in a straight line from head to heels

  • Lower under control

  • Press up while bracing core

  • Modify using an incline if needed

  • Focus on quality reps

Cable Row

  • 3 sets of 12 reps

Coaching Cues

  • Sit tall with chest up

  • Pull handle toward lower ribs

  • Use your back, not your arms

  • Squeeze shoulder blades briefly

  • Return weight under control

Farmer Carry

  • 3 rounds of 30 seconds

Coaching Cues

  • Hold dumbbells at your sides

  • Walk tall with relaxed shoulders

  • Brace core lightly

  • Take controlled steps

  • Focus on posture, not speed

Cardio Finisher (15 Minutes)

Brisk Walk

(Treadmill or outdoors)

How to Do It

  • Maintain a purposeful but sustainable pace

  • You should be able to talk, but not sing

  • Stay consistent for the full 15 minutes

Focus Cues

  • Upright posture

  • Relaxed shoulders and arms

  • Smooth, rhythmic breathing

How Today’s Workout Should Feel

  • Muscles feel worked but controlled

  • Heart rate stays elevated without spiking

  • Breathing returns to normal within a few minutes

  • You feel tired, but not drained

If form begins to break down, slow your pace or reduce reps slightly.