Iron Barbell
Brisbane · Raise the Bar
0422 586 335
Book No-Sweat Intro
Every step. Every milestone. Every measurement. Six clear stages from your first chat with a coach all the way to becoming an RX athlete. Here's exactly how we get you there.
A clear, simple onboarding designed to set you up properly. No guesswork on day one. Everything calculated, everything mapped — before you ever walk into a session.
A 30-minute sit-down with a coach. No workout. No commitment. No pressure. We get to know you, you get to know us, and you leave with a clear next step. This is where it all starts.
Once you've signed up, we get you ready. Body composition scan, your training plan, and a personalised meal plan. By the end you've got everything you need to start week one — already calculated, already cooked-down to a simple weekly plan.
A short, honest set of questions about your training history, your week, your stress, your sleep, and what you've tried before. This is what decides your pathway — Fast Track or Foundations. Same destination, two different starting speeds.
Where you start depends on where you're already at. Both pathways lead to the same place — fat off, muscle on, hitting workouts RX'd. The difference is how aggressively we begin.
For people who are already training and just need things tweaked.
Built one habit at a time. For people new to structured training or eating.
12 weeks broken into 3 four-week phases. Each phase has a specific job. A body scan at the end of every phase tells us what's working and what to tweak.
Two things: show up to every session, execute your meal plan. That's the whole job. We're not asking you to think — we're asking you to do. By the end of week 4 the habits are running.
The habits are running — now we layer on the why. Why the food works. Why the sessions are structured this way. How to read your own training. By week 8 you're not just following — you're starting to get it.
You stop following a plan and start living it. Training is non-negotiable. Food is sorted. You look and feel noticeably different. By week 12 the Fast Track and Foundations members are training the same way — and the numbers prove it.
The 12-week program built the foundation. Now you're running the actual system. No more phases. No more “programs.” Just two priorities, in order, looping forever — and the data tells us when to switch focus.
Habits sorted. Food sorted. Training is part of who you are now. You don't need a coach holding your hand through phases anymore — you need a system that keeps progressing you, indefinitely. This is it.
We assess two things, and they run in a strict order. Body composition first. Until you're out of the fat-loss zone, everything else takes a back seat — there's no point chasing pull-ups while carrying excess fat. Once body comp is in range, the RX'd Checker takes over and shows you the next gap to close.
Until your body fat is in the fitness range, this is the only focus. Macros, walking, and training stay dialled for fat loss. Bodyweight movements (pull-ups, pistols, muscle-ups) stay capped — you can't express them while carrying excess fat. Get this right first.
An honest assessment across three domains: Weightlifting, Gymnastics, Monostructural. Tick what you can do to the standard, and the tool tells you exactly where you sit on the CrossFit continuum — and hands you the single most important movement to work on next.
Every month — body scan. Coach review. Plan adjusted to the data. You're not following a program anymore — you're operating the system. Body comp dialled. Gaps named. Worked on. Closed. Then the next gap. The longer you run it, the more it compounds.
RX'd means doing the workout as prescribed. No modifications. No scaling. Full load, full movement, full standard. You hit the workout the way the coach wrote it — every time.
You operate the system. Weekly programming email from Coach Adam. A monthly skill to work on. A body scan once a month. RX benchmarks tracked. PRs banked. The community around you. Nothing complicated — just consistent.
30 minutes. A chat with a coach. Walk out knowing exactly what your road looks like — before you've committed to anything.