01
Strength
Barbell and kettlebell work built around one rep range, one warm-up set and a loaded lift you can actually finish.
- Session
- 45 min
- Reps
- 3 to 6
- Coach
- On every set
I joined for the squat bar. Three years later I coach it.
Programs by goal
Every session is coached, logged and adjusted. Pick the goal you came for and the program is built around it.
02
Fat loss
Conditioning blocks that raise the heart and keep the body honest between the lifts. No machines, no gimmicks.
- Session
- 45 min
- Blocks
- 3 to 6
- Coach
- On every set
03
General fitness
For the first time here. Movement, mobility and a plan you can hold for six weeks without a gym membership.
- Session
- 45 min
- Blocks
- 4 to 6
- Coach
- On every set
The coach team
Four people who train here and coach here. Every coach signs off on your first session.
Ines Kova
Head coach
12 years coaching in the Portland strength scene. Lifts for athletes and office workers alike.
- Certifications
- Strength & Conditioning, Level 2
- Signature
- Back squat progression
Ines Kova
Head coach
12 years coaching in the Portland strength scene. Lifts for athletes and office workers alike.
- Certifications
- Strength & Conditioning, Level 2
- Signature
- Back squat progression
Marek Sol
Strength coach
Kettlebell and barbell specialist. Teaches the same barbell twice a week for the first month.
- Certifications
- Kettlebell, Level 2
- Signature
- Deadlift progression
Marek Sol
Strength coach
Kettlebell and barbell specialist. Teaches the same barbell twice a week for the first month.
- Certifications
- Kettlebell, Level 2
- Signature
- Deadlift progression
Ada Nwosu
Conditioning coach
Mobility and conditioning. Runs the Tuesday conditioning block and the Monday mobility circuit.
- Certifications
- Mobility & Conditioning
- Signature
- Hip hinge drill
Ada Nwosu
Conditioning coach
Mobility and conditioning. Runs the Tuesday conditioning block and the Monday mobility circuit.
- Certifications
- Mobility & Conditioning
- Signature
- Hip hinge drill
Sam Okafor
Plyometric coach
Plyometrics and explosive power. Runs the Thursday block and the weekend sprint session.
- Certifications
- Plyometrics, Level 1
- Signature
- Plyometric box jump
Sam Okafor
Plyometric coach
Plyometrics and explosive power. Runs the Thursday block and the weekend sprint session.
- Certifications
- Plyometrics, Level 1
- Signature
- Plyometric box jump
Member stories
Three people who trained here and kept training. The rest of the floor is the same.
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Book a trial class
Forty-five minutes with a coach. We log your lifts, adjust your program and tell you honestly whether you belong on the floor.
- 01
A coach logs every set, every rep and every weight you move.
- 02
A written plan for the next four weeks, adjusted the same week.
- 03
Everything on the floor: plates, kettlebells, plyo boxes, mats.
- 01
Send a noteOne email with your training history and what you want to work on.
- 02
We call backWithin two working days to pick a slot and a coach.
- 03
Forty-five minutesYou train with a coach and leave with a plan.
Ironline Strength & ConditioningPortland, Oregon · Mon to Fri 06:00 to 22:00