Loading...
Legionarius Ferrum (Iron Legionary)
AUDIO TIP
Sport
Advanced
None
Plan Details
The Legionarius Ferrum (Iron Legionary) routine by CanunKnght is a 11 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Hybrid program (combining both Eastern and Western strength training styles) structured as an A/B Split across two alternating weeks to hit all muscles evenly, cut repetition and cover my goals: BJJ Explosiveness - Pulls, Rotations Roman March Endurance - High-Rep Hinges, Conditioning Fat-Loss - Density Complexes, Ropes Strength - Deadlifts/Sumos/Bench Macebell Flows + Barbell Complexes STRUCTURE: - 5 Days/Week, Week A then Week B, Repeat. - 45-60 minutes/session - Warm-Up 5 minutes Jump Rope/Arm Circles + Light Mace 360s - Progress: +weight/reps weekly - Deficit diet + track JEFIT RPE 7-9 MUSCLE COVERAGE BALANCE: Full-body emphasis with rotation - legs/hips (sumo/deads/KB), push (bench/shoulders/press), pull (rows/TRX/ropes), core/rotators (mace/club), conditioning (ropes/complexes/flows). Deload every 4th week @ 70% volume.
Routine detail
Any
Stretching
Est. 0 min
6 exercises
Shoulder External Rotation
3 Sets x 10 Reps
Shoulder Internal Rotation
3 Sets x 10 Reps
Quadricep Stretch
1 Set x 1 Rep
Hamstring Stretch
1 Set x 1 Rep
Chest and Shoulder Stretch
1 Set x 1 Rep
Kneeling Hip Flexor
1 Set x 1 Rep
Sun
1A: Lower Power Push
Est. 0 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Clean and Jerk
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Battle Rope Double Slams
4 Sets
Macebell Squats
3 Sets x 10 Reps
Crucifix Swing
3 Sets x 10 Reps
Tue
2A: Upper Pull Strength
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
TRX Face Pulls
3 Sets x 12 Reps
TRX Curl
3 Sets x 12 Reps
Steel Club Mill
3 Sets x 8 Reps
Wed
3A: Hybrid Density
Est. 0 min
6 exercises
Kettlebell Swing
4 Sets x 15 Reps
Macebell 360s
3 Sets x 10 Reps
Macebell 10 to 2s
3 Sets x 10 Reps
Battle Rope Waves
4 Sets
TRX Tricep Press
3 Sets x 12 Reps
TRX Plank
3 Sets
Thu
4A: Agility Recovery
Est. 0 min
6 exercises
Barbell Sumo Deadlift
3 Sets x 6 Reps
Macebell 360s
3 Sets x 10 Reps
Macebell Gravedigger
3 Sets x 10 Reps
Macebell Spear
3 Sets x 5 Reps
Battle Rope Alternates
3 Sets
Dumbbell Lateral Raise
3 Sets x 12 Reps
Sat
5A: Endurance Finisher
Est. 0 min
6 exercises
Sumo Clean
4 Sets x 5 Reps
Front Squat Hold
4 Sets
Barbell Shoulder Press
4 Sets x 5 Reps
Kettlebell Goblet Sumo
3 Sets x 12 Reps
Battle Rope Plank Waves
4 Sets
Steel Club Mill
3 Sets x 5 Reps
Sun
1B: Lower Explosive Pull
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Kettlebell One-Arm Snatch
4 Sets x 8 Reps
Battle Rope Battle Slams
4 Sets
Macebell 10 to 2s
3 Sets x 10 Reps
Breathing Squat (20-Rep Squats)
3 Sets x 10 Reps
Tue
2B: Upper Push Strength
Est. 0 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8,8,8,20 Reps
TRX Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Macebell 360s
3 Sets x 10 Reps
Wed
3B: Hybrid Metabolic
Est. 0 min
8 exercises
Barbell Clean
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Crucifix Swing
3 Sets x 8 Reps
Battle Rope Circles
4 Sets
TRX Y-Raises
3 Sets x 12 Reps
Bird Dog
3 Sets x 10 Reps
Thu
4B: Rotational Recovery
Est. 0 min
6 exercises
Sumo Good Mornings
3 Sets x 8 Reps
Macebell Crucifix
3 Sets x 8 Reps
Macebell 360s
3 Sets x 10 Reps
Macebell Gravedigger
3 Sets x 10 Reps
Battle Rope Jacks
3 Sets
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Sat
5B: Conditioning March SIM
Est. 0 min
5 exercises
Kettlebell Swing
4 Sets x 15 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Battle Rope Battle Slams
5 Sets
Fire Prince Steel Mace Flow
1 Set x 10 Reps
TRX Chest Press
3 Sets x 12 Reps
