{"podcast":{"title":"Iron Hero FitCast","slug":"iron-hero-fitcast-7081745","podcast_index_feed_id":7081745,"rss_url":"https://feeds.captivate.fm/iron-hero-fitcast/","website_url":"https://ironherocrossfit.com/","image_url":"https://artwork.captivate.fm/0d19906b-4467-4497-b6db-99d66c72432a/cG8Dw90PxZZFIDe0QF_61Ee9.jpeg","author":"Iron Hero CrossFit","episode_count":98,"summary":"Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey. Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!","last_synced_at":"2026-09-21T22:18:38.246981+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745"},"episode":{"title":"What Makes an Exercise Worth Keeping?","slug":"what-makes-an-exercise-worth-keeping","published_at":"2026-07-20T14:00:00+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/what-makes-an-exercise-worth-keeping","show_page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745","url":"https://ironherocrossfit.com/","audio_url":"https://episodes.captivate.fm/episode/42163d0f-a60c-4f09-a497-471d8f116470.mp3","summary":"Episode Description: How do you decide whether the exercise you're doing is worth keeping in your workout? Is it effective? Could it be done better by something else? Let's take a look. What We're Covering: If you understand this, you can make your workouts better 1 - Exercises have to earn their place 2 - Compound beats isolation... most of the time 3- Is there carryover? 4 - Can anyone do it? 5 - Can it be progressed? 6 - Is it worth doing 10 years from now? The best exercise","meta_description":"Episode Description: How do you decide whether the exercise you're doing is worth keeping in your workout? Is it effective? Could it be done better by som…","key_points":[],"chapters":[],"topics":[],"duration_seconds":576,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/iron-hero-fitcast-7081745/episodes/what-makes-an-exercise-worth-keeping/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/what-makes-an-exercise-worth-keeping.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}