All language subtitles for Iron.Girls.S02E04.1080p.H264.AAC.WEB-DL-Phanteam [DRAMADAY.me].mkv.stream2

Where are we?

Where are we?

My goodness. What is this place?

Why are we filming at a new place today?

It looks a bit like a movie set.

This place is no joke.

(Ring)

It's my 1st time seeing a place with 2 rings.

This place looks nice.

(A new boxing gym)

I'm overwhelmed by the atmosphere.

I feel like we'll have a rough day.

Shall we wrap our hands?

Okay. Let's begin by wrapping our hands.

The moment we wrap our hands, the training begins.

(Now, Iron Girls wrap their hands in the most natural way.)

Finally, I have a glorious wound.

- What is it?
- My goodness.

I heard that such wounds were natural.

Really?

Does it happen even with the hand wrap?

Yes!

(With wounds, Iron Girls transform into boxers.)

I need to wrap my wrists well.

(A month ago)

(Serious)

Hold on. What's going on over here?

(I seriously messed it up.)

(They couldn't bend their fingers.)

(It took them ages to wrap their hands.)

(Now, wrapping their hands is a piece of cake.)

The day becomes hard if you don't wrap your hands well.

(Now, wrapping their hands is a piece of cake.)

- Hello.
- Hello.

- Hello.
- Are you guys doing okay?

- Hello.
- Hello.

Judging by the clothes and other things,

you guys seem like professional boxers now.

- It has been a month, right?
- Yes.

When I was preparing for the triathlon,

my marathon time improved.

I could ride my bicycle.

I could see the improvements in my swim time.

Thus, I knew that I was getting better.

But it isn't like that with boxing.

"Am I improving at all?"

"Am I doing well?"

- It's so...
- I agree.

- I get anxious.
- It's a mystery.

- It's understandable.
- Listen.

You improve when you have such thoughts.

Let me explain.

You guys are running forward with your eyes on the road ahead.

You're wondering if you're doing well...

only because you're exercising a lot.

It means that you're doing well.

You move up a level when you have such thoughts.

- That's right.
- That's right.

I think you guys are doing well.

Before we begin the training,

- would it be possible to see...
- Okay.

- what they've done so far?
- Okay.

Show me the routine you've worked on so far.

Get ready.

(Each gym has a different routine number.)

(1. Jab. One, two, backstep, one, two.)

(2. Jab. One, two, hook, two, backstep, one, two.)

(3. Jab. One, two, hook, backstep, one, two, etc.)

(They learned 6 routines over the course of a month.)

(They'll go over the routines before the lesson begins.)

Why don't we do this?

If you don't make a single mistake with the commands and movements...

in 1 minute and 30 seconds, the review will end then and there.

But if you make a mistake, you'll start from the beginning.

You might end up doing this for an hour.

But if you make a mistake, you'll start from the beginning.

(If they don't do well, the review will take forever.)

- The four of us...
- Guys,

- go slowly.
- Except for Routine Four...

- To do this, - Routine Four.

Let's do it at this speed.

Jab.

(They plan to do it rhythmically at a consistent speed.)

- Okay.
- We shouldn't do it too fast.

Routine 4 is uppercut, hook, backstep, 1, 2.

- Get ready.
- Don't pick up the speed.

Set, go.

(Go through the routines correctly for 1 minute and 30 seconds.)

(1. Jab. One, two, backstep, one, two.)

(Pass)

(2. Jab. One, two, hook, two, backstep, one, two.)

(Pass)

(3. Jab. One, two, hook, backstep, one, two.)

There you go.

Forty seconds have passed.

(4. Jab. One, two, uppercut, hook, backstep, one, two.)

(Stop!)

(4. Jab. One, two, uppercut, hook, backstep, one, two.)

(Fail)

- No.
- Ju Hyun, do it again.

You're doing well. This is a part of the training.

- Okay.
- Set, go.

(They start over from the beginning.)

Forty-five seconds.

(In Ah messes up.)

- Wrong.
- What is it?

- Backstep, 1, 2.
- I messed up.

I'm sorry.

- Hook, backstep, 1, 2.
- I'm sorry.

(The 6th attempt)

(The 7th attempt)

No.

(The 8th attempt)

It's okay. We can do it.

(The 9th attempt)

(Glancing over)

- Incorrect.
- We got it right, didn't we?

- Who got it wrong?
- Incorrect.

Start over.

You're doing well.

The captain...

should take them to the back...

- and talk to them.
- It's just 1 minute and 30 seconds.

It's just 1 minute and 30 seconds.

- We're nearly there, right?
- We were almost done.

We were almost done. What was the matter?

I met eyes with the coach.

- Did you meet eyes with the coach?
- Yes.

- I'm sorry, - Okay.

But our baby made a mistake because she met eyes with the coach.

- Please go easy on her.
- Okay.

The order of the movements is important,

but your posture...

is also very important.

- Turn the legs, waist, and feet.
- Okay.

Get the angle right.

- Understood?
- Okay.

Who starts? Get ready.

(No more failures.)

Watch your guard.

Set, go.

- Jab.
- Jab.

One, two, backstep, one, two.

(Feeling pressured, they pick up the rhythm.)

- Good.
- Go slowly.

(They go back to the original rhythm thanks to the captain.)

(4. Jab. One, two, uppercut, hook, backstep, one, two.)

(Pass)

(5. Jab. One, two, uppercut, hook, backstep, one, two.)

(Pass)

(6. Jab. One, two, hook, two, slide, hit, backstep, one, two.)

(They move as one.)

(Pass)

(They stay extremely focused...)

(and go through the routines perfectly.)

Keep going.

- Okay.
- Well done.

Well done.

We did it in the end.

My calves are about to burst.

How many minutes did it take?

I think we've done it for about 20 minutes.

It was a test,

but you guys completed it...

- like the main training.
- Yes.

I'm sure you'll say the commands in your sleep.

- You guys did very well.
- Yes.

- Tell us which training comes next.
- Okay.

In the past month,

you learned the basic steps and punches.

- Yes.
- Now,

you'll learn the applied techniques...

you can actually use.

Can you give us an example?

The applied footwork techniques,

pivot...

(Advanced footwork, pivot)

and shuffle.

They're like lethal moves.

(Advanced punches, up and down)

The best body shot is the left one.

(They'll learn strong body shots!)

(They'll have scary practices.)

There are two footwork maneuvers.

They're pivot...

- and shuffle.
- Shuffle?

- We'll start with the pivot.
- Pivot.

- Is it "pivot?" - Yes. It's pivot.

It's also called "turn."

- In Korea, people often go, - Turn.

"Turn."

(The front foot is locked.)

(You use the other foot to change directions.)

(Pivoting is a technique...)

(where you pivot on one foot to change directions...)

(and dodge your opponent's attack.)

- You know what a compass is.
- Yes.

- You've used it.
- Yes.

The front foot becomes an anchor.

An anchor.

With your back foot, the right foot,

you push a bit and turn...

like this.

You lift your foot and push.

(Push the right leg and turn in a 90° angle.)

- A 90° angle.
- Coach, is this...

for dodging?

- Is it for punching?
- Is it for attacking?

You dodge as you attack.

- You do both.
- You do both.

Let's say there's an opponent in front of you.

From here,

the opponent might throw a 1-2 combo.

You turn your body like this.

(The front foot is locked.)

(The back foot changes the direction.)

Then you throw a hook.

(Hook)

The opponent might throw a 1-2 combo.

You turn your body like this.

Do you throw a hook with your left hand?

Yes, you throw a hook with your left hand.

- You throw a hook.
- Coach.

Will I be able to see a 1-2 combo?

Will I be able to see it?

After the first round,

you'll think, "This boxer tends to attack."

"This boxer has a good 1-2 combo." You can make these judgements.

In accordance,

you can use the pivoting technique.

But if you're slower than your opponent,

- it'll be hard to use it.
- Right.

That's why your first step is...

- practicing the footwork quickly.
- I have a question.

- Okay.
- Do you return after a hook?

Do you do this?

Hit and return.

- Hook, return.
- Yes.

- That's right. You do this.
- Yes.

- Like this?
- Yes.

Get ready.

- One.
- One.

- Two.
- Two.

- Pivot.
- Pivot.

(They begin to learn how to pivot.)

- Pivot.
- Pivot.

Again. Back to the start. One.

One.

- Two.
- Two.

- Pivot.
- Pivot.

(Watching carefully)

Pivot.

(The guard goes up after a beat once they throw a hook.)

Do this after pivoting.

- I didn't do it.
- Right.

- You get the hang of it, right?
- Yes.

It should come very naturally.

When someone approaches you,

(When someone approaches you, do this.)

do this.

Don't lie.

(Everyone should know this good technique.)

For goodness' sake!

Come on!

- Coach!
- You should do that.

You've learned this technique.

When I approach you...

- Yes. Do that.
- Let me try it.

Okay. When I approach you...

- Can I throw a hook as well?
- This is a greeting.

(Greet the other by pivoting!)

This is a greeting.

- Practice.
- Should we do this upon meeting?

We'll do it at the same time.

(Pivoting)

Like this.

Pivot at all times.

I'll teach you a routine...

- that involves a pivot.
- Okay.

This is Routine Seven.

Jab.

One, two, slide, hit,

pivot, one, two.

(7. Jab. One, two, slide, hit, pivot, one, two.)

Shall we do Routine Seven...

for one round?

- Okay.
- Routine Seven.

Set, go.

Jab.

- One, two, slide, hit, - During one, two,

- turn your waist.
- pivot.

(Iron Girls have good posture from the start.)

Jab.

One, two, slide, hit,

- pivot, 1, 2.
- Good.

(The front foot is the anchor.)

(Perfect)

Jab.

One, two, slide, hit,

- pivot, 1, 2.
- Good.

- Jab.
- Throw a hook properly.

- One, two, slide, hit.
- The angle should be right.

(They throw a hook perfectly as they pivot.)

(They become used to the movement they were confused about.)

(Their footwork is neat and perfect.)

(With 30 seconds remaining, it's booster time.)

- Thirty seconds.
- One, two, slide, hit,

pivot, 1, 2.

(Sports Genius is happy to learn a new routine.)

- There you go.
- Slide, hit, pivot, 1, 2.

One, two, slide, hit, pivot.

- There you go. Pick up the speed.
- One, two.

(With perfect teamwork, they learn the routine thoroughly.)

- There you go.
- Five seconds.

Jab. One, two, slide, hit,

pivot, 1, 2.

Jab. One, two, slide, hit,

pivot, 1, 2.

- Okay. You did well.
- There you go.

- Good.
- You did well.

Toward the end, your speed matched...

that of professional boxers at the training center.

It's extremely difficult...

to do the footwork for three minutes with your hands up.

Your stamina has improved a lot.

Everyone, try it.

- Yes.
- Try it as you watch the show.

Since we've come a long way, people won't know how hard it is.

You guys have changed. Seriously,

this three-minute workout is hard. You guys did a great job.

The next one is...

an advanced footwork maneuver,

the shuffle.

- Shuffle.
- Shuffle.

(Shuffling is a footwork maneuver which involves...)

(moving the feet quickly from front to back or right to left.)

(It's useful for controlling the distance...)

(and holding the position.)

So far, you've learned how to move...

- front and back.
- Yes.

We did the basic footwork...

which went front and back.

But if you keep doing this...

when the opponent is out of reach,

- You'll waste your stamina.
- you'll waste your stamina.

- It won't be effective.
- No.

Thus,

you need to know how to walk.

When the opponent is far,

it's good to move like this.

(Slide front and back.)

Like this.

- You move like this, right?
- Yes.

You close the distance for an attack.

(Save up your stamina and run up.)

Do it for an attack.

This is called shuffling.

Forward, backward, to the left, to the right.

(Step first with the foot in the direction you're heading.)

- Are you doing the vertex dance?
- Left, right. Like this.

So then, when we move sideways like this,

can we do this?

(Is it okay if my legs cross?)

- Never.
- Sometimes it's possible, but...

When you're trying to trick your opponent.

- When you pretend to go this way, - When I go this way...

- but then go this way, you can.
- Right.

But you'll learn about that later.

But basically, you have to maintain this stance.

So with the right foot... When you go right,

move your right foot first, then your left foot follows.

You have to keep maintaining that.

If you move the other foot first, your legs will get tangled.

That's not good because you won't be able to throw a punch like that.

That's why you have to move your front foot first.

So you move your left foot first when you're moving left.

- Got it.
- Now,

this shuffle step is for offense.

When you move to the left, it's called the pivot.

And when you move to the right, it's called the shuffle.

- Pivot to the left, - Pivot.

- shuffle to the right.
- Shuffle.

Pivot to the left, shuffle to the right.

The right side. Throw a jab, please.

You see how I moved my right foot?

And then you move this way.

This technique is very difficult.

When you link the steps together, it looks like this.

This technique is very difficult.

Even professional boxers struggle with it.

But it's a great technique to use.

All right. Why don't we...

- A routine?
- make a routine with this?

- Number eight?
- Yes, this will be number eight.

- Gosh.
- That's a lot of moves.

Jab. One, two, pivot.

One, two, shuffle. One, two.

Jab. One, two, pivot.

One, two, shuffle. One, two.

- Let's do 1 round.
- So 3 minutes?

Do 1 round of 3 minutes.

Ready. Go.

- Jab. One, two, pivot.
- Jab. One, two, pivot.

- One, two, shuffle. One, two.
- One, two.

- Jab.
- You're good at this.

- One, two, pivot.
- One, two, pivot.

(Full marks for both posture and attitude)

Nice. Great energy.

One, two, pivot.

(Ju Hyun's steps are also clean and precise.)

- One, two.
- She's really good at this.

Jab. One, two, pivot.

(Uie is maintaining a steady pace.)

- She's good.
- She has good rhythm.

- Nice. Uie, your steps are perfect.
- Shuffle.

(Perfect)

Jab. One, two, pivot.

- More power.
- One, two, shuffle. One, two.

- One, two.
- That's it.

In Ah's got it.

One, two.

- Jab. One, two, pivot.
- Pivot.

- One, two, shuffle. One, two.
- One, two, shuffle. One, two.

- Jab. One, two, pivot.
- They're so good.

(Everyone has a steady rhythm.)

(The Iron Girls continue practicing Routine 8.)

- They're good.
- One, two, shuffle.

(Only 30 seconds remain.)

(They pick up the pace.)

- One, two, pivot.
- Nice.

One, two, shuffle. One, two.

(The video hasn't been sped up.)

- There are ten seconds left.
- One, two, pivot.

- One, two, shuffle. One, two.
- Nice.

Jab. One, two, pivot.

One, two, shuffle. One, two.

- Jab. One, two, pivot.
- Last one.

- One, two. Okay.
- That was so fast.

(They completed the routine with the shuffle.)

One, two. Nice.

You're all really good.

(Passionate Rocky Keum wants to practice more.)

Seriously. It's only been a month,

but you're able to execute this step. That's incredible.

- You did well.
- We did a good job.

You did a great job.

The techniques we've learned so far...

have been punches to the face.

- What else is there?
- Uppercut?

- The body?
- The stomach.

- The stomach.
- The body.

I will now teach you how to hit the body.

Let's learn the high-low combination.

The high-low combination?

We're face to face with our opponent.

What would I usually start my offense with?

- One, two.
- Yes. One, two.

- Or a jab, right?
- One, two.

So I'd throw a jab like this.

- Yes.
- And then,

I hit the stomach like this.

(Step 2: Pretend to throw another jab.)

(Step 3: Find an opening and go for the body.)

- That must hurt so much.
- No. You go high and low.

That's why this technique is called the high-low combination.

- The high-low combination.
- High, low. High, high, low.

- Yes.
- If your opponent is leading...

and she throws a punch upward,

- then your guard ends up here too.
- That's right.

So you'd think your opponent will aim upward again.

So instead, she'd throw her punch like this.

High and low. And another thing.

You look at your opponent's stomach with your eyes.

I went for the stomach earlier, right?

I keep my eyes on the stomach.

But then, I aim high.

So you keep looking at the stomach as you aim for the face. Yes.

Ju Hyun will be great at this.

You have to keep your eyes on the stomach and punch the face.

- Yes. This is...
- That's right.

- an eye feint.
- Yes.

- Eye feints are very important.
- Yes.

High and low. Low and high.

You'll realize firsthand that, as you're boxing,

you have to deceive your opponent as much as possible.

You have to deceive your opponent as much as possible to hit more.

Every sport comes down to deception.

In soccer, you pretend to kick,

- Right.
- but you don't.

- Since you're actresses, - Right.

- you're all good at acting.
- Right.

So you'll probably be good at deceiving too.

Lastly, we'll practice the high-low combination.

How do you do high and low and low and high?

Throw a jab high.

- And then go high, low. Nice.
- High, high, low.

And then jab low.

Jab low.

- Low, high.
- Low, high. Nice.

- Jab, low, high.
- Nice.

- And then jab low.
- High, low. High, low.

- High, high, low.
- That's it. Nice.

High, high, high, high, high.

- High, low.
- Low.

- Nice.
- But isn't there...

a strong punch for the body?

- A strong one?
- You either throw a jab...

or a straight punch to the stomach.

- Yes.
- The highlight of body attacks...

is the left body shot.

- The left body shot?
- The left body shot?

- What's that?
- The left body shot?

(No matter how strong a boxer is, )

(he is knocked out at once...)

(with the deadliest technique in the ring.)

(The left body shot)

- You guys love special moves.
- Yes.

- This is a special move.
- It's an ultimate move.

If someone is knocked out after getting hit in the stomach,

it's always their right side.

People rarely get knocked out after getting punched...

- on the left.
- It's really rare.

But we throw the punch with our left hand, not the right?

Why? Because the human body stores...

many important organs on the right like the liver.

- That's cruel.
- Yes.

There's a nerve plexus near the liver.

So this liver...

If your opponent throws a straight punch, you do this.

Then use the left body shot to aim at the liver.

Aim high the way you would with an uppercut.

Hit like this.

Then I'd fall like this.

Goodness, that must hurt so bad.

That's horrible.

It's called a body shot, but it's really an uppercut.

- Right? Okay.
- Yes, that's right.

But this is a hook.

- This is also an uppercut.
- An uppercut.

Just think of all body blows...

as uppercuts.

- Uppercut, uppercut, uppercut.
- The upper-half is all hooks.

- That's scary. Hook.
- So we have to practice body shots.

You have to...

know what the body shots feel like...

to realize how strong your punches are.

So I'll be your sandbag...

and let you hit my body.

Without any gear?

- No gear.
- No gear?

I'm good without gears. No problem.

- You guys put on gloves, - Right.

And I'll let you hit my body for three minutes.

This is how professional boxers usually practice.

As you hit, you inhale sharply.

The skills you need to inhale like this.

That's what we'll be working on. The timing.

Since he was a UFC fighter,

he would have been hit in the stomach a lot.

Still, it must hurt a lot.

I wonder how it would feel.

Let's put on the gloves.

I'm going to knock out Captain Kim.

Please. I hope there's some damage.

(Entering the ring)

- Step inside.
- Come on.

Step inside.

You're so cool.

This is the kind of person who makes it to competitions.

You should have looked cooler.

Enter, please.

(They awkwardly enter the ring.)

That was already awkward.

- Coach.
- Yes.

The ring looks bigger than the one in our gym.

It feels very open.

- What is this?
- The diameter of this ring is 7m.

It's very similar to the ring you four will be competing in.

- Yes, it's very similar.
- This one's big.

It's so big.

(The boxing ring of the Summer Games has a side of 7.8m.)

(The length of the boxing ring...)

(at the community sports competition they'll be participating in is 7m.)

What you'll be doing today...

will feel similar to a real match.

Treat today as if you're in an actual fight.

To help you get in the zone, as your Captain,

I'll let you hit me as much as you can.

You're not wearing any protective gear underneath, are you?

Gosh, I'm completely bare.

This is your chance to hit him.

This reminds me of my fighter days.

Back then, I had people throw heavy balls on me...

and step on my body for three minutes.

People who weigh 90kg or 100kg used to step on me.

Compared to that, your punches...

are basically as light as a feather.

That's a blow to my ego.

I might even doze off.

If I do, wake me up.

- Watch what you say.
- Let's make him wince in pain.

To give you a heads-up,

if you wear yourself out while throwing punches,

you don't have what it takes.

If you're the one taking blows and can't stand being hit anymore,

I honestly would understand.

But if you get exhausted just from hitting...

We've tried this when you were new to boxing,

but you've been training for more than a month now.

How much stamina it requires...

to throw punches for the whole match.

You should feel that.

- The time...
- Blue, over there.

Red, over there.

(Body blow for 3 minutes)

(Smirking)

Stun Gun?

I'll smash you.

(Dancing)

(The human sandbag is teasing.)

He's so annoying.

You're practicing the body shot.

Don't hit the face.

Captain Kim,

- you may move.
- Okay.

Ready...

Round One.

Box.

Good luck.

Let's go, Park Ju Hyun.

(She dashes forward...)

(and starts punching.)

(Take my body blow.)

(Ju Hyun dashes upon the start.)

Take this.

You got it.

Good.

Gosh.

You got it.

(It doesn't hurt?)

So tired.

(He slacks off.)

What are you doing?

- Not the face.
- Pretend to hit the face...

and go for the body.

(She uses the high-low strategy.)

- Nice.
- What was that?

- You got me.
- Go for the left.

(He got hit when he wasn't straining.)

(The damage is several times more severe.)

(Ju Hyun continues to rage.)

Good.

- Good.
- It hasn't even been a minute yet.

- Good.
- What?

- It hasn't even been a minute yet.
- Keep going.

The second punch is the highlight.

- You got it.
- It's only been a minute.

(She's been hitting for a while, but it's only been a minute.)

(She's been punching nonstop for a minute.)

Gosh.

- Hurry up.
- I was looking down...

(It's not easy to punch either.)

- Thirty seconds.
- Thirty seconds.

You got it.

(She corners Captain Kim who's running away.)

- If you see the spot, punch him.
- It hurts.

It hurts.

(Captain Kim looks like he's in pain.)

Okay. Good job.

- Knock down.
- You beat Captain Kim.

He's down.

(Hooray)

(Successfully damaging Captain Kim)

He's down.

- He was straining.
- Wait.

She's got the stamina.

You got the stamina.

Ju Hyun, I approve of your stamina.

Wait. Time out.

Look.

I didn't show it,

but she's got a very strong punch.

You have a really strong punch.

- It looked painful.
- You were punching lightly...

(Just a month ago, Ju Hyun...)

(passed out in 2 minutes.)

That's not someone who learned only for a month.

- That was...
- Aiming at your liver.

- She's like a lightweight boxer.
- Liver.

Heart, liver, heart.

I mean...

A month ago, we tried it.

- For 2 minutes.
- We tried to hit him for 2 minutes.

You tried it for three minutes.

I'm less tired.

I can punch more than before.

It's not that your stamina improved.

You know when to strain and when to loosen.

You know how to control your stamina for boxing.

- That's so cool.
- And...

Perhaps because she acts,

I fell for her trick where she tried to hit my face.

Although I knew she wasn't going to punch my face.

I didn't know show it,

but I received the damage like three times.

Ju Hyun, you're pretty good at the real game.

Next.

Uie's punch is...

- stronger than you think.
- Oh, no.

- It's not.
- You're really strong.

- I'm not strong at all.
- She's strong.

- You're stronger than you think.
- Wait a minute.

- Are you scared.
- I was shocked.

Why don't you put on the safety gear?

What? I don't need any safety gear.

All right. Round One.

Box.

(Uie's round begins.)

Good.

(Her look changes from the start.)

Good.

(Strong punches)

Keep it up.

Keep it up.

You have to hit the right side of his body.

(The coach asks for a left uppercut.)

The important organs are on the right.

You have to hit his body.

(Impacting the right side instead of the left)

With the left hook.

Her left uppercut isn't strong enough.

(Light left hook)

(Strong right hook)

(Her left and right punches are clearly different.)

Don't punch like this.

- Punch upward.
- Like an uppercut.

- That's right.
- That's right.

(As soon as he fixes her posture, )

(her left uppercut changes clearly.)

- You got it.
- You got it.

- That's sharp.
- You got it.

(It hurts to watch.)

Right and left.

You got it.

Why is she so strong?

(You can tell how strong she is from his face.)

Come here.

(Running away)

Left body. Go for the left body.

Use your right hook to punch.

One more time.

- Good job.
- Good job.

(She didn't take a single break for 3 minutes.)

(Exhausted)

- Good job.
- You're so strong.

You're really strong. I mean it.

And you have unbelievable stamina.

She's running out of breath. Are you tired?

- I'm tired.
- Really?

(When she was making soft punches, )

- Two minutes aren't so bad.
- I know, right?

(Uie had stamina left.)

(But after throwing uppercuts with an impact, )

I'm tired.

(she runs out of breath.)

Uie, I approve of your stamina.

- Good job.
- If you're tired,

what am I going to do?

- It's okay. You can do it.
- Next is Sae Rok.

She's strong.

Your punch comes from your physique.

It's crazy.

- Box.
- Hey.

Let's practice.

(Starting with a unique impact sound)

- But...
- Right now,

- you're hitting my pelvis.
- You're hitting his pelvis.

- You have to hit up here.
- It's a low blow.

- It's a low blow.
- My legs...

You got it.

(Aiming at his stomach as Captain Kim says)

She's tenacious.

(Making up for her low stamina with her mental strength)

Good.

Look at her.

You got it.

Chase him.

Hit him right there.

- No, you can't do that.
- How...

Don't move back. Never.

(Is something wrong with Sae Rok's posture?)

(She pulls her arm back to gain momentum.)

- How far are you pulling your arm?
- You were like this.

- Keep going.
- You can't do that.

You have to hit with the waist. With the waist.

(Punch his waist?)

Go for his waist. You got it.

(Her punch became stronger after fixing her posture.)

Good. Keep it up.

- It's bearable.
- Good.

I think I've improved.

You have to move your waist too. Good job.

(He became a chill guy who's not affected by punch.)

Can you get me a cup of coffee?

- Will you get me a cup of coffee?
- You got it.

Wait. Your voice is trembling.

That's better.

Keep your guard up.

Faster.

You hit me in the spot.

- Run.
- Chase him.

Chase him.

- Sae Rok, bear it.
- Good.

Punch. Yes.

(Tenacious uppercut until the end)

(You can see how strong she is from his face.)

He looks like Larva.

(Sae Rok's round ends.)

Okay. It's over.

- Rocky Keum.
- You didn't pass out.

- You didn't look for Mom.
- Good job.

Mom!

(Sae Rok used to shout for Mom.)

(She's become dogged.)

Good job.

(Meanwhile, someone's completely drained.)

I'm sorry, but can you get Captain Kim safety gear?

No.

My pride won't accept it.

Next is In Ah, Captain Kim.

(Next is Simba Seol.)

(It's In Ah?)

I think I have to put that on.

I need to put it on for real.

This is...

I need to put it on. Or I'll be at risk.

- They're so strong.
- Can you do it?

- How was the cotton candy?
- What?

Was the cotton candy sweet?

I thought it was cotton candy, but there were a lot of rocks.

It was quite crunchy, wasn't it?

I was shocked.

- All right. In Ah.
- You're good now.

- You're really good.
- Let's start.

This is what it means to be a spectator of a fight.

Round One. Box.

(In Ah's round begins.)

(Grunting)

(Exploding with punches from the start)

I'm glad I put it on.

Good.

I'm so glad I put it on.

(This is Simba Seol's uppercut.)

Yes. Good.

- Two, punch.
- You got it.

- Two, punch.
- Keep it up.

- Don't slide.
- You have to punch.

(Launching a straight uppercut as told)

(An accurate impact)

Good. Keep going.

(Strong power)

(It's not enough. She throws a series of punches.)

- Punch.
- It's crazy.

- Yes. Just like that.
- You're so strong.

I told you to put it on.

Will that protect him, though?

Keep punching for ten seconds.

(Maintaining steady power for 3 minutes)

- Harder.
- Ten seconds.

- Three. Punch.
- Punch.

Two, one.

(The last one)

(The last blow)

Good job.

That was so exhausting.

(She gave it her all.)

(Our ace!)

(Captain Kim is getting sick.)

Applause for Captain Kim.

Wait.

You see,

a month ago, you used up your stamina...

and ran out of energy.

But now, you know how to control your stamina.

You know how to give an impact.

You became more competitive than before.

You hit a person for the first time.

How did it feel to punch someone?

To be honest,

we practiced hitting others before.

But I'm worried...

about getting hit.

Me too. I'm worried about getting hit.

The more the face gets hit,

the weaker it gets.

The more your body below the neck gets hit,

the stronger it gets.

- I'm scared.
- So...

we'll keep this going...

and practice between us.

- What?
- Put your gloves on.

(What's the training for Iron Girls who are scared of getting hit?)

You'll play promise boxing...

to practice hitting and blocking.

You know how we blocked with our hands before?

Like this?

- Right?
- Yes.

You'll practice hitting and blocking...

with a promised pattern.

(If the last promise boxing was...)

(to train hitting above the guard and defending, )

(today's promise boxing is...)

(The face)

(The body)

(They'll be attacking and defending the actual areas.)

(They must get used to the flying punches.)

You need this training,

so you can use it in a spar.

Now, Uie versus In Ah and Ju Hyun versus Sae Rok.

Let's try.

I'll tell you how to do it.

We'll add the attack to what we've learned.

All right. One, two,

- and each side.
- Is this right?

One, two, hook, hook, and you block.

- Yes.
- Then you'll hit each side.

Then how is that person going to block?

One, two, hook, hook.

And tap, tap.

You have to move your stomach.

(Face defense)

(Body defense)

(Moving the body left and right for defense)

- That's what you do.
- You got it.

Where does it end?

Right. Wait. Is it?

It ends on the left. Watch.

One, two, hook, hook. This is where it ends.

Then it's right and left. That's where it ends.

- Okay.
- That's what you do.

I'll go first. One, two, hook, hook.

No.

(Guarding the other side)

- It's too...
- You'll get hit and knocked out.

We'll have one team step forward,

watch, and take turns.

- You two first.
- Step forward.

- Watch them and follow.
- One, two, both hooks, hit, hit.

Including the body blow,

go harder.

Because the body blows must be intense.

Only that is helpful.

If you miss it, you can't help but get punched.

Practice like what?

- The real game.
- Yes, practice like the real game.

- Yes.
- And fight like a practice.

- Yes.
- Ready.

Go.

(Ju Hyun versus Sae Rok)

Good.

(One, two, hook, hook)

Wait. I'm getting punched in the face.

(Sae Rok punches hard as the coach said.)

- One, two, hook, hook.
- Yes.

You got it.

(Ju Hyun's strong body blow)

- You got it.
- Are you sure you blocked it?

It's okay. It's okay to be down.

How can I do that?

Good.

(After attacking and defending for a minute...)

- Okay. Stop. Switch.
- Switch.

- Switch. Your turn now.
- Good job.

- Ready, set, go.
- Sae Rok.

(1st, 2nd)

(One, two, hook hook)

It's the other way. It needs to end on the left.

("One, two, hook, hook" was no problem.)

(For the right uppercut, she went with the left first.)

(Due to the direction mistake, Ju Hyun got punched big time.)

It's the other way. It needs to end on the left.

(Feeling the pain of a body shot for the first time)

- Sae Rok has a deep punch.
- I'm sorry.

- It's okay. Wait. Stop.
- You're so strong.

- Stop. It's my fault.
- No.

That happens.

But we promised it.

It's true that we promised it, but...

Ju Hyun, you need to experience it.

Now that she's experienced it, she knows what it's like.

(She can't get up.)

I'm sorry.

Are you okay?

Oh, my gosh.

- Ju Hyun, are you okay? I'm sorry.
- It's okay.

- I got the order wrong.
- No.

- Drink some water and rest.
- She's in a lot of pain.

I know.

Let's take a break.

(She ends up crying.)

- Let's take a break.
- That's how it feels...

when you join the competition.

It hurts.

Take a break.

(The training is stopped.)

I'm sorry.

- No.
- I should've...

No, it's not your fault.

I got punched once before during practice.

It was a light punch, but the pain lasted for two days.

I know I'll get punched in the end.

It's scary.

I'm scared of it now.

But I have to overcome it.

(After some time to reorganize...)

Ju Hyun, are you okay?

Are you okay? Come here.

You got your first hit.

- Ju Hyun.
- We have to be really careful.

- I'm sorry.
- No, why do you keep apologizing?

Ju Hyun, here.

- Are you okay?
- That shouldn't happen.

No. This is how scary boxing is.

(This is how scary boxing is.)

That hurt so much.

- It hurt.
- I know it hurts.

I got hit for 12 minutes.

I'm sorry.

- But you got hit only once.
- I know.

- You're really amazing.
- I did that for 12 minutes.

- It's not easy.
- I'm sorry, Captain Kim.

You have to get used to getting punched. Good job.

- The first to get punched.
- Yes.

- It must've hurt so much.
- You'll become strong.

I'll become strong.

The more you get punched in the stomach, the stronger you become.

- You'll get stronger.
- Train our abs, okay?

You'll all experience it anyway.

This is promise boxing.

Even if you get the order wrong, that happens.

- Right.
- So remember the order.

This time,

Uie and In Ah.

- Let's practice first.
- Let's try.

Let's give it a try.

Ready...

Go.

(Uie versus In Ah)

- You got it.
- Good.

Keep it up. Good.

They're good.

Don't focus on the speed. Focus on the punch.

You have to punch right.

- Only then, blocking works.
- I'm scared.

I'm sorry.

(In Ah's brutal punches that penetrate Uie's guard)

- That's what you need to do.
- Bring it on. I'm all good now.

- Uie.
- Your wrist...

(With a speed that's hard to keep up)

- Yes. Harder.
- No way.

(Uie and In Ah continue to attack and defend.)

- Good job.
- In Ah, keep your punch up.

- Harder.
- Yes, harder.

You're going to say it hurts.

- It's okay.
- No, it's okay. Come on.

(Her hairband is off.)

- You got it.
- You're getting pushed.

- Okay. Stop.
- Let's go.

Switch.

(Uie's turn to attack)

Uie looks like she's in pain.

You look like you're in pain when you get punched in the stomach.

Why does it hurt so much?

- Why am I...
- Good. You're almost there.

Why do I feel so tired when I spar with you?

Do it right. One.

(Clenching her teeth to punch)

Two.

(Giving her all)

(Uie and In Ah's spar ends.)

- Okay.
- Good.

- Good job.
- That was amazing.

Gosh, In Ah...

(Uie and In Ah did their best...)

(in promise boxing.)

- You need to do that much.
- It's only the first day.

- Only that helps both of you.
- Okay.

You might say we're not filming a martial arts movie,

but if you practice a lot,

when someone throws a punch at you,

you'll punch back even before you know it.

- That's right.
- That's what you're practicing for.

That's the point of the practice.

You should memorize this.

You were practicing to react to the opponent's attack.

- Good job, everyone.
- Good job.

Ju Hyun,

you grew as much as it hurt.

I'm sure you'll only grow.

- That's right.
- I mean it.

- That was fun.
- You all need to experience...

the pain in the stomach.

Well done today.

- Well done.
- Well done.

(Today's training is completed!)

(A few days later)

- Let's go.
- Let's go.

- Let's go.
- Let's go.

(They reached the special stamina training center.)

- Amazing.
- Gosh.

- Gosh.
- Hold on.

(What's making them exclaim as soon as they enter?)

(Pumped up muscles)

Look at his back.

He looks like the Terminator.

(Heavy pull-ups)

Isn't he the Terminator?

(Who's this man that speaks with his muscles?)

Hello.

- Hello.
- Hello.

(Welcomed by Iron Girls)

Hello.

- It's a celebrity.
- It's a celebrity.

She kept saying that she was a big fan.

It's a celebrity.

Can you introduce yourself?

The former special forces soldier.

The former special forces soldier.

- The former firefighter.
- Okay.

- He nailed all the fitness races.
- Yes.

He is Hong Beom Seok.

- You introduced him.
- I love him.

(The former 707 battalion task force soldier)

(The most elite special forces soldier)

(In the World Firefighters Games, )

(he became the first Asian champion.)

(He also participated in the global fitness race...)

(that's known as the fitness race of death.)

(He's 1st place everywhere.)

(The man with an outstanding physique, Hong Beom Seok)

- I love you.
- Yes.

(Today's special coach)

All your training coaches...

are the best in the country.

- I know, right?
- You only met the best.

- It's burdensome.
- "Burdensome."

It really is burdensome.

Let me tell you about...

the global fitness race...

- that you're going to learn today.
- Yes.

- Yes.
- Yes.

The global fitness race is...

also known as an octathlon.

You run for 1km...

and complete one event.

You run for another 1km.

And complete one event.

You run a total of 8km...

and complete eight events in the race.

This extreme race...

that takes almost two hours...

will help you grow various muscles for boxing.

It's the perfect training for you.

(The compound muscle stamina training for boxing)

The fitness race will take place...

in Incheon in two days.

Iron Girls will also join the race.

What event are you joining?

We'll be doing the doubles.

- Me and Uie.
- Team Big Sisters.

Team Big Sisters and Team Younger Sisters.

- In Ah and Ju Hyun.
- Okay.

But I can't guess what it's like.

- You have no idea what it's like.
- Right.

Your basic stamina is important in boxing.

The balance between the upper and the lower bodies.

The muscle stamina, power,

agility, and muscular endurance.

It'll train all that.

If you try it,

it'll help you with boxing.

- They're very competitive.
- Right.

- They'll be good at it.
- Okay.

- Then let's get started.
- Yes.

Let's start.

- Good.
- Let's go.

First, you'll start...

- with running.
- Okay.

It's running.

You have to run 1km together.

If you're 8m away,

you'll get a three-minute penalty.

- What?
- A three-minute penalty.

We can't be apart.

Running fast isn't always good.

Your teamwork is very important.

I just need to keep up.

Shall we try running 1km?

- Yes.
- You need to know what it's like.

Ready.

Go.

(Running for 1km)

I like that sound.

That sound of fear.

- Right?
- They're good at running.

They're good at running, right?

Be aware of the remaining distance...

and keep your pace.

(The highlight of running is the pace control.)

Okay. Fifty completed.

Keep it up.

Done.

Done.

(Uie completed 1km in 5 minutes and 30 seconds.)

(In Ah completed 1km...)

(in 5 minutes and 48 seconds.)

Okay.

Six minutes and five seconds.

(What's Sae Rok's record?)

- Okay.
- Okay.

Okay. Good.

(Sae Rok completed 1km in 6 minutes and 28 seconds.)

We need to do that seven more times, right?

The thing is, you do that...

along with other exercises.

After running 1km, you have to start skiing.

The first event is the ski machine.

You have to ski for 1,000m.

It uses most of the upper body muscles.

It exercises your latissimus dorsi muscles the most.

It's similar to the muscles you use...

to turn your body in boxing.

Keep it close to your chest and pull all the way.

You have to press it with your body.

Don't just use your arms.

Get into the rhythm as you push your hip.

(As you push your hip, bend your upper body down.)

When one's done,

the other person goes.

And you wait here.

(It's important to switch before one is exhausted.)

(Whirring)

(The fan gets louder when more power is applied.)

The first even is already giving me a mental breakdown.

Try 100m each,

and I'll fix your posture.

Use your blade.

- Is this right?
- Yes.

(Struggling)

Lift it high.

Pull it close to your body. Okay.

Move forward.

Make sure not to spread your arms.

- Go straight up.
- It sounds like...

a fan in level one.

- Pull closer.
- No, it's the sleep mode.

- The sleep mode.
- The sleep mode.

It sounds like sleep mode.

It sounds like the natural breeze.

(Sae Rok's fan's in sleep mode.)

That's not what it should sound like.

- But...
- She lacks stamina.

(Whirring)

(It already sounds strong.)

Good job.

Look how strong she is.

(Swooshing)

She's trying to break the machine.

Relax. Have composure.

(The famous Strong In Ah)

Wait. We have to do that for 1,000m?

- Lift your heels slightly.
- Nice.

You got it.

Keep breathing.

Don't stop breathing.

(Everyone finished practicing skiing including Ju Hyun.)

After that,

you have to go run again.

- You have to run.
- Let's say we ran.

Let's say you ran.

Hurry up.

- It's the sled.
- Run.

- What's the slate?
- "Slate."

Next is the sled.

This event uses the sled.

(The sled push)

The sled push...

strengthens the thighs and the quads...

that help you take steps while boxing.

It's 102kg.

Grab the handles...

and keep your arms to your body.

Grab with your hands.

It's easier if you take short steps.

(Take short and quick steps to push.)

Follow him.

(The other partner follows and switches.)

And switch.

Turn here.

Let's start.

She's moving easily.

I can't do it.

Once it begins moving, it's easier.

(Too heavy even for Strong In Ah)

(Sae Rok tries the sled push.)

- Go. Keep it up.
- Okay.

Sae Rok, you can do it.

(Groaning)

- Go.
- Keep going.

- It's okay.
- Okay.

(Shouting for the momentum)

(Grunting)

Shouting helps.

You still made it halfway.

I gave it my all.

- How do I grab it? Is this right?
- Yes.

Keep your waist straight.

Gosh.

- Don't bend your waist.
- Gosh.

- Keep...
- Gosh. This is...

- Keep it low.
- Take short steps.

- This is...
- Park Ju Hyun, you got it.

Take short steps.

- How are we supposed to move this?
- Gosh.

Sae Rok.

You do it.

Sae Rok. I'm sorry.

I can't do it.

I can't do it.

(Groaning)

You're good.

(Sae Rok is on a booster.)

(With an exclamation, she can go anywhere.)

Wait.

(She found her talent in the extreme situation.)

- You've found your talent.
- That's so funny.

Just do this, and I'll do the rest, okay?

You've found your talent.

Rocky.

You have the determination in your voice.

I'm sorry, but you have to exclaim, okay?

To discourage others.

You have to exclaim.

- You just pushed.
- Yes.

Now, it's time to pull.

(Pull it?)

Next is the sled pull.

(Sled pull)

The sled pull will stimulate your forearm muscles.

The forearm muscles...

not only protect your wrists when you punch,

but they're important muscles for keeping your guard up.

Pull it to deliver your power.

- Use your weight.
- What?

(Don't just pull with your arms.)

It's less heavy. It's 78kg.

(78kg for women)

- How do I do it?
- Lean back and squat.

- Okay. You got it.
- Ju Hyun.

- Awesome.
- Good.

Keep pulling.

(In Ah's known for her power.)

(Showing off her explosive power)

What?

- Get close to it as much as I can.
- You have long arms.

(Sae Rok and Uie pull using their long arms.)

How close are you getting?

She's like a monkey.

- Okay.
- Good.

- You're doing great.
- You got it.

- It's time for the burpee.
- Pretend that we ran?

- It's getting worse.
- No.

I wish there were one that was less hard.

(Starting the burpee broad jump)

(Groaning)

(Grunting)

- Okay. Nice.
- Good.

- Jump.
- Good.

(Grunting)

(Falling down)

(That's funny.)

Wait.

(Grunting)

(Grunting)

I've never seen anyone like her before.

I can't get up.

(Grunting)

Yes, at the line.

That's perfect.

Good.

That's good.

But...

why do you jump...

like this?

So...

You jump up instead of forward.

(Next is the ace Uie from Team Big Sisters.)

- Good job.
- Good job.

That's long.

That's perfect.

- Two more steps. Good.
- Done.

Is she a frog?

- In Ah.
- Good.

(The next frog from Team Younger Sisters appears.)

(Flying)

- She's a frog.
- Good.

She looks like a pro.

(Flying)

She's a frog.

(Jumping)

How are you so good at jumping?

I copied the coach.

Next is the Farmer's Carry.

It's simple. Grab them.

All you have to do is walk.

Or you can run if you want.

Keep the balance...

while using the core muscles.

While using the core muscles.

The arm muscles, core muscles, and lower body muscles.

All muscles in general.

(Spotting something)

Wait.

How can someone's arms look like that?

(How do his arms look?)

Can you turn around?

How can someone's arms look like that?

(How do his arms look?)

Can you turn around?

- That's amazing.
- Can I touch it?

- Can I touch it?
- Can you turn around?

- He has chicken breasts on his arm.
- I know.

Seriously, that...

How did he do that?

(His triceps look as if they're carved.)

I think this is really cool.

- What's the triceps...
- What's this called?

- The deltoid muscle?
- An avocado?

- An avocado?
- No.

- A coconut?
- It's a coconut.

How can they split like that?

(Looking for her hidden muscles)

This is normal.

- I have it.
- No, you don't.

Not that. His muscles split.

When you held them, you had something on your arms.

Ready, set, go.

Go.

Go.

(What?)

- Wait.
- Come on.

Don't fake it.

- No, it's...
- It seems different.

- He carried them so easily.
- Hang on.

We've been swindled.

How did he lift them?

(Are they stuck to the ground?)

(Staggering)

It's light once you lift it.

- It's not light.
- Go.

- Keep your back straight.
- In Ah, are you coming?

- Sure.
- In Ah.

(Limping)

Gosh, this is really hard.

You should step aside, and you should lift them.

- Move along. Let's say you're in.
- My gosh.

- Let's say you're in.
- My gosh.

- It's heavy, isn't it?
- Turn around like this?

Keep your back straight.

- Good.
- Walk with your knees straight.

- Walk like this?
- Yes. Walk fast like that.

Good.

- Isn't it heavy?
- It's okay once you lift it.

It's okay once you lift it.

(Sae Rocky gives it a try.)

(Groaning)

(Exclaiming Rok is back.)

(Biting down)

(Giggling)

- Sae Rok.
- She's good.

Will you finish it yourself?

You're good.

Rocky is strong.

- You think?
- You have good strength.

All right. Next, you will carry a sandbag that weighs 10kg.

- What?
- My gosh.

- You will do a 100m walking lunge.
- What?

It's 10kg again.

(Sandbag lunge: Performing walking lunges...)

(with a sandbag on the shoulders)

All right.

- One.
- One, two,

- Your knee must touch the floor.
- three.

- Change.
- Change?

Pass it behind your back.

- I got it.
- Place your head on it.

- Go.
- Follow her from behind.

(The person to receive the sandbag must not walk ahead.)

Do you have to carry the sandbag on your shoulders?

It has to stay on your shoulders.

- Really? Can't I hold it like this?
- No.

- It's not easy.
- No.

You can't put it down while handing it over.

- If you drop it...
- Once it touches the floor,

you are disqualified.

Disqualified?

What you've been doing goes in vain?

- My goodness.
- Oh, no.

Let's try a lap.

(Team Big Sisters goes first.)

You should go a little more.

Good. Okay.

- Follow her.
- You're good.

- Where's Sae Rok?
- Here.

- Put your head boldly.
- Here it goes.

Sae Rok.

Sae Rok.

Let go of it.

Just trust her and let go.

Where are you going, Sae Rok?

(Groaning)

(Trembling)

Oh, no.

(Groaning)

(Groaning)

- She's so funny.
- Good.

You have only one thing left now.

It's the most difficult one.

- Hitting the wall with a ball.
- Right.

- You do it 100 times.
- Right, 100 times.

It sounds like fun.

It's called the wall ball shot.

- Wall ball shot?
- Yes.

(The last event, wall balls)

How much does this weigh?

You'll use a 4kg ball.

You should hit the line with the ball.

(Throwing a 4kg ball to the target height)

You should squat down holding the ball.

(Holding the ball, squat deeply and use the momentum...)

(to throw the ball while standing up.)

When you squat down, your hip joint should be...

positioned lower than your knee.

(The hip joint should be positioned lower than the knee.)

(The correct squat is the key to power.)

This is scary. I'm afraid.

(Sae Rok tries it first.)

- Good.
- There you go.

Okay.

(Exclaiming)

(The weight of the ball isn't easy to deal with.)

Okay.

(Her hip joint is positioned higher than her knee.)

Okay.

- Squat down, not backward.
- Me?

- You're squatting like this.
- Right.

You should do it like this.

- Is this good?
- Yes.

- Okay.
- It works.

That's it. You are doing a lot better now.

- Good.
- Nice.

(It's difficult, but she's trying hard.)

(Groaning)

(Exclaiming)

(Groaning)

I feel bad for her.

(All the energy she prepared has been used up.)

From the bottom up.

(Ju Hyun goes next.)

(Groaning)

- You can do this.
- You can do this.

(Groaning)

What do I do?

You can do this.

Try to lift the ball from the bottom up.

Don't try to throw it from the side.

Good.

(She will have to do it 100 times. What is she going to do?)

- Change.
- Okay.

- Actually, for me...
- Yes?

I tried it once when I played futsal.

I'm not saying I'm good at it. I just did it.

(A stable pose)

It's smooth.

- Not with your fingers. Your palms.
- It's smooth.

Try to throw it up.

(Throwing the 4kg ball easily)

- Good.
- Okay.

- That was good. Okay.
- That's it.

You've got the hang of it.

- Pass.
- Okay.

Uie should do it 80 times.

- This is how you should squat.
- Nice.

(This is it.)

- Gosh.
- She looks experienced.

What's with her?

The pose looks so stable.

(She succeeded in hitting the target.)

When I see Uie, I want my children to be swimmers.

(A former swimmer's exceptional athletic ability)

Okay. Don't worry, Sae Rok.

If you do it like Uie does, you won't get exhausted.

Then we will play a mini game...

with a reduced amount of exercise.

The race is in two days, so you shouldn't overdo yourselves.

- Let's focus and give it a try.
- Okay.

All right. What comes after the skiing?

(Oatmond)

Guys, let's have some snacks.

(A quick snack time before the mini game.)

- I was hungry.
- I was thirsty.

This helps replenish protein...

before and after exercise.

- That's amazing.
- Really?

(Savoring)

It tastes good.

- This is really delicious.
- Right.

- I like it that it's zero sugar.
- I know.

It's still sweet.

I finished it. What do I do?

I like the probiotic one.

It's perfect. That's what I need now.

This is really tasty.

It's the best.

All right. Are you ready?

- Yes.
- I'm scared.

It's the last rehearsal before the race.

Please try your best without getting injured.

You shouldn't run too fast, okay?

You are good at pacing yourself,

so I'll match your pace.

Ready.

(The race begins.)

- Good.
- You're running at a good pace.

(The first run begins.)

- It's 100m already.
- It's a good pace.

Okay.

(Team Younger Sisters is running powerfully.)

Good.

(Team Big Sisters' breathing is steady.)

Make sure to pace yourself.

Almost there.

If you're done, go to the skiing zone.

- The first one to go will grab it.
- Move quickly.

Wait behind her.

(Team Big Sisters follows them right away.)

Start as soon as you get there.

(The first event, skiing)

- Make sure to keep breathing.
- Ten.

Pace yourself.

- It's 50.
- It's too fast.

It's a good pace.

You have 20m left.

Okay. Get ready to go in.

- Okay.
- Start right away.

Wait behind her.

Try to get your breath back.

- Okay. Good.
- You're doing well.

Good rhythm.

- You're strong.
- Sae Rok, you're doing well.

It's 50.

Good rhythm, Ju Hyun.

It's 20. Try it 5 more times.

- The last one, and it's over.
- Okay. Go.

Good. You can do this.

- It's done. Go.
- Okay.

- Hurry and get on it.
- Go.

Try to match the pace.

(Checking the pace)

- Pace yourself.
- Okay.

(Uie paces Sae Rok.)

- Okay. Go.
- Go.

- Go ahead.
- Go, Ju Hyun.

Okay. Start once she stands behind you.

(The second event, sled push)

(Moving fast)

It's fast.

(Pushing 102kg)

- You got this.
- Go.

(The third event, sled pull)

She's not exhausted.

Close to your hands here.

That's it. Good.

(The fourth event, burpee jumps)

- One, two.
- Go.

(The fifth event, rowing)

Pace.

Uie has great stamina.

- Follow her.
- Go.

- Don't fall too far behind.
- Follow her.

She hasn't recovered yet.

(Groaning)

(Sighing)

(Panting)

You're doing well.

(The seventh event, sandbag lunge)

(Iron Girls are getting exhausted from the intense physical training.)

Sae Rok, you're doing a great job.

(Through this challenge, )

(they have to make up for their lack of stamina.)

Okay.

(It's finally the last event.)

It's the wall balls. Ready.

(The scary wall balls)

Ready. Focus.

- Okay. Good. One.
- One.

- Two.
- Two.

- In Ah, are you all right?
- Three.

- Do you want me to do it?
- Harder.

- No.
- Harder.

(Uie maintains a steady pace until the end.)

Five. Higher.

- Go, Uie!
- Oh, dear.

- Be careful.
- Watch out for your knees.

The last one.

Okay.

(The fitness race mini game is over.)

Well done. You did a great job.

They did better throwing wall balls than in practice.

Both teams.

(Panting)

They are completely worn out.

(Can we really do this?)

Spare me.

- Earlier...
- Spare me.

Actually, when I talked to Sae Rok, she wouldn't say anything.

So I thought she was upset with me.

Sae Rok, can you come?

(Groaning)

Can't you do it now?

(Groaning)

Shall we run a little faster? What do you think?

(Panting)

Can you do it?

Can you?

- Answer me.
- You can do it if you run slowly.

(Uie, I just can't talk.)

How could she even talk while doing all that?

- She kept...
- She didn't answer me.

She kept asking me questions, so it was hard.

She asked you questions?

I was really upset...

because Uie still had some energy left,

but I kept slowing her down.

It was really upsetting.

Since it's a team match, the one who falls behind...

feels bad for the one who's going ahead.

So some people overwork themselves...

and end up failing to finish the race.

It's important to pace yourselves.

In Ah is good on this team,

and Uie is good on this team.

We divided you into two teams...

so the better ones will lead their teammates...

- and build teamwork.
- Okay.

It's okay to go slow.

Finishing the race itself...

can be very difficult.

Let's just try to survive.

Don't get injured.

Right.

(Two days later)

(Incheon)

(The day of the global fitness race)

(6am)

(Thousands of people fill the venue in the morning.)

(People who love exercise...)

(have gathered together from all over the world.)

(The venue is filled with fervent enthusiasm.)

(3 hours before the race)

- Hello.
- Hello.

(Iron Girls join the heated race.)

Hello.

Are you all feeling good?

It will be easier to find someone who's feeling good.

- You are...
- Me!

Okay.

By the way,

on my way here, I saw...

- a lot of people warming up.
- Right.

And why are they all topless?

I think all the elite athletes,

- former special forces soldiers, - How cool.

And those who think...

they are athletic and strong are gathered here.

There's not a single person who is not athletic.

- Healthy Korea.
- They all are here.

They want to show something here.

And they want to beat Hong Beom Seok.

Seriously.

I'm serious. Right?

I feel a lot of pressure. It's worse when it takes place in Korea.

That's so cool.

First, the venue is incredibly large.

It's unbelievable.

It's a global fitness race.

A lot of people came from abroad.

That's amazing.

More than 4,000 people...

are participating today.

(The number of participants is over 4,000.)

For the female double,

a total of 233 teams are participating.

- There are 233 teams.
- A total of 233 teams?

- That's a lot.
- That's a lot.

Once you get in there, you will probably...

- be overwhelmed by the atmosphere.
- We will be overwhelmed.

And you may feel more competitive.

I came here wanting to play safe,

but now that I'm seeing a lot of people here,

that makes me want to try even harder.

I'm instilled with a competitive spirit.

Since this is your first time...

participating in the race,

- We shouldn't get carried away.
- your goal is to finish it.

Don't get carried away and remain calm.

You should start slowly to the point where you wonder...

if it is really okay to do so.

And if you feel okay, you can speed up a little.

That should be your strategy.

This is a timing chip.

It has a sensor on it.

This reminds me of the triathlon race.

I'm scared of timing chips.

I've never done it.

You're right.

You can wear it inside or outside.

- It won't come off, right?
- Whatever works for you.

No. It won't come off.

Is this comfortable?

- You're new, so you don't know.
- No.

Sae Rok, this is called a timing chip.

- I see.
- Okay?

- You have experience.
- Yes, ma'am.

You are my seniors.

And...

you should write down your number on your arm.

Write what?

Your number.

Team Younger Sisters is 160001.

(The coach writes the number on their arms.)

The 1600 means it begins at 4pm.

(The 1600 means it begins at 4pm.)

Aren't we cool?

Show us your arms.

That's great.

Coach Hong Beom Seok...

- will set a record.
- Okay.

You should just try to finish the course.

Don't overtax yourselves.

- Good.
- First,

you need to take a look at the course.

The course is quite complicated.

It's important to look around the course.

- Okay.
- Good.

Let's go in.

(2 hours before the race)

(It's crowded with participants and spectators.)

(Going into the stadium where the race will take place)

What do we do?

- Oh, no.
- Is this it?

Look at all these people.

- My gosh.
- It's so crowded.

(An enormous crowd and excitement)

(The place is filled with the energy of the athletes.)

I'm getting goosebumps.

(Enjoying the exhilarating muscle pain)

My goodness.

I'm so nervous.

(A festival for all muscular people around the world)

(Just watching it makes your blood boil.)

What do we do?

Uie is burning up with passion.

- It will be fun.
- I'm burning up too.

- It will be a lot of fun.
- I'm really excited.

(Iron Girls are extremely excited.)

This is the start line.

This is where you start.

When you go in there,

you should find number one.

You should know where the first event takes place.

You should know where to go after running.

(Introducing the global fitness race stadium)

(The start zone)

(The start zone)

After you start...

(After running 1km from the start zone)

It's called the In Arch.

You should go in there.

It says number one.

Go through the arch...

and start from the innermost part.

Once you enter arch number one,

you can start right away.

(Fitness Race Layout)

(After finishing the skiing, )

(they go to the running course again!)

(After running 1km, they move on to the next event.)

(After each event, )

(they repeat the 1km run!)

(After running 1km again, )

(they move on to the 2nd event.)

(After running 1km again, )

(they move on to the 3rd event.)

(Burpee jump, rowing)

(Farmer's carry, sandbag lunges)

(Wall balls)

(It's a competition with 8 events.)

(Iron Girls)

(After checking the course, they look around the stadium.)

That's 24kg.

That's 24kg.

And they are running.

- None of them are walking.
- I know.

That's impressive.

(How cool.)

(Mustering up all their energy, )

Rowing.

(the athletes focus on the competition.)

It will be so much fun.

I can't wait to do it.

(Bringing up the stamina)

Good luck!

They are so cool.

(Things are getting heated in the stadium.)

My blood is boiling.

I'm feeling the same way!

This is driving me crazy!

My blood is boiling.

(While Team Younger Sisters' blood is boiling, )

(Sae Rok looks nervous before her first competition.)

When there's the start line,

should I stay behind the line?

You should do a burpee behind the line...

and get up.

What if there's no 4kg ball?

What is there's no 4kg ball?

There will be a judge behind you.

Look. They are there.

If there are none, you can ask them for it.

- The course is really difficult.
- It's so confusing.

Sae Rok, I know you watched the video.

The innermost lane is for those who run fast.

We won't be running in that lane.

So, first...

- We just need to run slow together.
- Okay.

Let's warm up and get ready.

- Okay.
- Let's go!

Keep your legs straight and run forward like this.

Jump lightly.

Lightly.

Okay.

(They warm up with a light jog.)

Oh, dear.

I'm tired already.

My lungs aren't supposed to be in pain already, right?

You should get your breathing up...

so you won't be too tired later.

(It's tough, but they should get their breathing up now.)

(10 minutes before the race)

Now it's time.

The coach and I...

can't go in there.

Pull yourselves together.

I'll see you after the race.

We will be outside cheering for you.

Let's cheer together.

- Wishing they'll finish the course.
- To finish the course.

- Finish!
- Iron!

- Girls!
- Go!

Guys.

Don't get hurt.

- Okay?
- Don't get carried away. Stay calm.

Talk to your teammate about your pace.

- Don't get injured.
- Let's do this.

(1 minute before the race)

(Iron Girls are finally standing at the start line.)

- Let's do this!
- Let's do this!

(Bringing up the energy before the start)

(Feeling nervous alone)

Don't mind the people behind you.

We just need to finish the race.

(Team Younger Sisters is excited already.)

Teams. Ten,

nine,

- eight, - Eight,

- seven, - seven,

- six, - six,

- five, - five,

- four, - four,

- three, - three,

- two, one.
- two, one.

(The race starts.)

There they go.

(Iron Girls)

- Good luck!
- You can do this!

- Let's go!
- Let's go.

(They run with a lot of people in the race.)

(Team Younger Sisters, Team Big Sisters)

(This race begins...)

(with the 1km run before the 1st event.)

It's not too fast. It's perfect for me.

- I'm good too.
- Okay.

(Team Younger Sisters checks the pace.)

(Team Big Sisters is following closely behind.)

The pace is good now. It's okay.

It took us 2 minutes to complete 1 lap.

Are you all right?

Yes.

- Go! You can do this!
- Let's go!

- Good.
- Good.

- Three minutes.
- Good pace.

- They're doing well.
- It's a good pace.

They seem relaxed,

- but they aren't slow.
- Right.

Let's go in.

Good.

(What's the 1st event after the 1km run?)

(Event 1: Skiing)

(A feast of burning back muscles)

(Boxing strength tip:)

(The ski machine helps strengthen back muscles for torso rotation.)

Start.

(In Ah of Team Younger Sisters starts first.)

(Whirring)

It's 50.

(Strong In Ah is exploding from the start.)

It's too fast.

In Ah.

(She's even smiling.)

(When her partner Ju Hyun gets tired)

Let me know if you can't do it.

(Because I can do it all!)

(Feeling reassured)

(Meanwhile, Team Big Sisters arrives.)

(Pulling it down in a single motion with their long arms)

(Saving up stamina by taking short turns)

Switch.

(While that was happening, )

Done!

(Team Younger Sisters is done skiing.)

Done. Let's go.

Shake your arms.

(Back to running 1km)

Let's do this.

- We're doing well.
- Good.

- Let's go!
- Let's go!

(Motivational claps)

(Clapping along)

(Cheering)

(Their dopamine is kicking in.)

- It's fun.
- This is really fun.

- Since we're running together, - Right?

- it's less lonely.
- I like that it's indoors.

(Team Younger Sisters)

(Unlike the triathlon that they had to do alone)

- It's fun.
- It's fun.

- It's fun.
- I know, right?

- Let's not get excited.
- Okay.

Keep me under control.

- We're doing this together.
- Okay.

(What's the next event they have to do?)

(Event 2: Sled push)

(Push 102kg with your whole body)

(Sled push helps develop lower body muscles for better footwork)

(Strong In Ah starts once again.)

(Pushing the 102kg sled without a problem)

Let's go!

(Breathing in and out)

Nice.

(I'm a lioness right now.)

One more time? Can you do it?

- One more time? Can you do it?
- Switch.

Don't overdo it.

She's doing the whole lap.

We can switch, In Ah.

(In Ah summons her strength in an instant.)

(Leave the strength to me.)

(After giving it her all)

Switch.

(Switching as soon as her partner gets tired)

(Each of them is giving her very best.)

Switch, In Ah.

Let's switch, In Ah.

(They continue to rely on each other.)

Good. You're doing great.

(One step closer to the finish)

We're done, right?

- You can do it!
- Let's go!

(Team Younger Sisters is done sled pushing.)

Oh, gosh.

Do you want some water?

I used too much energy.

(Being a big sister)

(Giving In Ah, who worked hard, water first)

(After catching their breath, they start the next 1km run.)

(Meanwhile, Team Big Sisters is sled pushing.)

(It's not easy even for Stamina Queen Uie.)

- Uie.
- Two, one.

(Why did Sae Rok stop Uie?)

(During the preview lesson 2 days earlier)

(Groaning)

You're good.

(Sae Rok became the ace of sled pushing.)

(I'll do everything else, so you do this!)

(Moving forward with grunts)

(Leave the pushing to Exclaiming Rok.)

Just a little bit more.

Okay.

(Team Big Sisters is done sled pushing.)

- Let's go. Are you okay?
- Yes.

(Sae Rok used up all her strength.)

(They move on to the 1km run.)

Don't worry. All we need to do is complete the course.

I'll also give it my all.

Are we going too fast?

Is it okay?

How can she talk while doing all that?

Just listen, okay?

I have enough stamina.

I'll do the pulling twice.

If you want to walk, let me know. Okay?

Okay.

You're good at everything except running, right?

- Take long, deep breaths.
- Got it.

Good. We're doing great.

(Clapping)

- Let's go.
- Let's enjoy it.

- Let's have fun.
- Yes.

We're almost done.

Don't give up.

Here they come. In Ah and Ju Hyun.

(What's the third event?)

(Event 3: Sled pull)

(This time, they must pull 78kg!)

(Sled pull helps develop the forearm muscles needed for punching.)

(Strong In Ah pulls first.)

(Sliding)

(Pumping her forearm muscles up while gritting her teeth)

Oh, my.

Nice.

Let's go.

(They run to the other side.)

Me first?

One more time?

(Strong In Ah is on a roll.)

(A face like that of a lioness spotting its prey)

(Amazed)

We can switch, In Ah.

Switch.

(Meanwhile)

(Exclaiming Rok is hard at work again.)

(Grunting)

(Moaning)

(Grunting)

- Shall we switch?
- No.

(She tries to squeeze out all her strength.)

(Team Younger Sisters is 3m before completion.)

(Team Younger Sisters is done sled pulling.)

- You can do it!
- You can do it!

In Ah and Ju Hyun are off.

(They start the next 1 km run.)

(Her grunts have weakened.)

Uie. I can't do it.

- It's okay.
- Why won't it move?

Are you okay?

(Uie takes over.)

(Flopping down)

(The pushing and pulling has drained her.)

(I'll finish it!)

(Stamina is all I have left.)

The last pull!

(Team Big Sisters is done sled pulling.)

Let's do this.

(Meanwhile, Team Younger Sisters)

My side hurts a bit. Can we walk?

- Yes. Go ahead.
- Just a bit.

Okay. Breathe slowly.

(In Ah's side suddenly hurts.)

Breathe in with your nose.

(Being a big sister)

Hold on.

(Ju Hyun stays with In Ah to keep her patient.)

Slowly.

All good. Let's run lightly. Thanks.

(They start running again.)

Go slowly.

I feel much better.

I'll go first.

- Catch your breath.
- Okay.

(What's the fourth event?)

(Team Younger Sisters)

(Event 4: Burpee broad jump)

(Burpee broad jumps, a full-body exercise, )

(helps improve cardiovascular endurance.)

(Team Younger Sisters)

(This time, Ju Hyun goes first.)

Ju Hyun is good at it.

(For In Ah, who kept using her stamina, )

(Ju Hyun keeps going.)

Goodness!

(I'll take care of this one.)

Enough, Ju Hyun.

(Worried)

I'm okay. I can do it all.

This is the toughest one. Finish this, and the rest will be easy.

The rest is easy.

Ju Hyun is tired, but when she's focused,

she's good.

- You can do it!
- You can do it!

- You can do it!
- You can do it!

(A dopamine rush)

- You can do it!
- You can do it!

(With Ju Hyun's effort, they're already at the halfway point.)

(In Ah, having recovered her stamina quickly, takes over.)

(While Team Younger Sisters is halfway through the race)

(Team Big Sisters)

You're doing really well.

(Team Big Sisters)

Leave the burpee to me.

I think I can do it.

I can breathe while running.

Keep breathing behind me, okay?

I'll do as much as I can.

- Uie.
- Yes?

(Sae Rok talks for the first time.)

I...

(Breathing heavily)

tied my shoes too tightly.

- Does it hurt?
- Yes.

I didn't know you were in pain. I'm sorry.

So you tied it too tightly.

(As soon as they finish running, Uie pulls Sae Rok into a corner.)

How is it now?

- How does it feel now?
- Much better.

- Much better?
- Yes.

- Is it okay?
- Yes.

All good?

Let's go. Okay.

(Let's go.)

(Team Younger Sisters is almost done with the burpee broad jump.)

- You can do it!
- You're doing well!

- Come on!
- Come on!

(Team Younger Sisters is done with burpee broad jumping.)

Let's go.

- We're halfway done.
- Really?

- Is your side okay?
- I'm totally fine.

You overdid it just now, Ju Hyun.

No, I'm okay.

Thanks to you, I'm all better now.

This is what teamwork is.

Okay. Let's do this!

(This is what teamwork is.)

(Team Big Sisters starts the burpee broad jump.)

(Uie, who still has stamina, goes first.)

(Easy)

(Uie completes the long distance by herself without a hitch.)

Uie. I'll do the rest.

(For the exhausted Sae Rok, Uie tries to do more.)

(But she must also be tired.)

Uie. I'll do the rest, okay?

No. Let's switch at the halfway point.

(Doing another burpee for Sae Rok)

(As soon as Uie reaches the halfway point, )

(Sae Rok takes the lead...)

(to stop Uie from doing more.)

You're almost done!

(Uie, leave it to me now.)

(Grunting)

(Breathing heavily)

(Doing the burpee broad jumps with grunts)

Let's switch, Sae Rok.

(Even though Uie suggests switching, )

(Sae Rok gives it her all to do more!)

(Worried)

Let's switch.

Sae Rok, breathe.

Breathe, Sae Rok.

(Worried about Sae Rok overdoing it, Uie switches.)

(She used up all her energy down to her soul.)

(In the meantime, Uie finishes up.)

(Team Big Sisters is done with burpee broad jumping.)

(Uie.)

(Let's go...)

(get some water.)

(They quench their thirst first.)

Come.

Are you okay?

We've done four.

Listen carefully, Sae Rok.

I recover while running.

I'll do as much as possible.

Okay? Don't feel bad about it.

Switch when I tell you to.

- Got it?
- Yes.

(Uie wants Sae Rok to stop overdoing it.)

Sixty left.

(Where's Team Younger Sisters?)

Fifty.

(Doing event 5, rowing)

(Screaming)

(Rowing helps strengthen the upper core and improve endurance.)

You're going too fast. Slow down.

The last one. Stop.

(After squeezing out her upper core)

Don't talk.

(While Ju Hyun catches her breath, )

(Strong In Ah sets off.)

(Rowing)

(Simba Seol's rowing makes a completely different sound.)

You guys are truly amazing.

You still have the triathlon stamina in you.

(Smiling)

You've got 20 left.

Just a bit more.

One more.

Last one. Done.

(Cheering)

(Team Younger Sisters is done rowing.)

(Team Big Sisters appears right after.)

They're here.

There's not much difference.

The gap isn't big. Go for it!

(Plopping down)

(Sae Rok is on the verge of exhaustion.)

(She must recover before they switch.)

(Recharging her stamina 1:)

(Controlling her breathing while facing down)

(Recharging her stamina 2:)

(Lying down)

(Will Sae Rok be all right?)

Oh, gosh.

(No, get up.)

(Getting up)

Uie. Switch.

(Uie! Switch!)

Try it, Sae Rok.

Let me know if you can't.

(Sae Rok pulls the rowing machine.)

(Her stamina is somewhat back.)

(Gathering all her energy...)

(and rowing with all her might)

Be careful.

Switch.

(She can't hear a thing.)

Switch, Sae Rok.

(Sae Rok's fever time has ended.)

(Crawling)

(She's on the verge of exhaustion again.)

(Help me.)

(While Sae Rok is recharging...)

(Team Younger Sisters)

One, two, cha.

Two, two, cha.

(The dopamine sisters are still having fun.)

Nice. We're almost done.

(Those who smile through hardship are top class.)

- My body has warmed up.
- Same here.

I'm having an adrenaline rush.

(Exploding with adrenaline)

- Let's go!
- Let's go!

(Cheers from fellow participants...)

(give them a dopamine boost.)

(The dopamine sisters fuel their will to finish.)

(What's the next event that awaits them?)

(Event 6: Farmer's Carry)

(Carry the 32kg kettlebell!)

(Farmer's Carry helps build...)

(full-body strength and core stability.)

(Energetic)

(I'm a pro at weightlifting.)

(Farmer's Carry?)

(I'll carry it!)

In Ah, don't overdo it.

I'm fine.

I'll stop over there.

(I don't know how not to overdo it.)

You can put them down, In Ah.

(I'm right behind you, In Ah!)

(Then I'll take a short break.)

(Grunting)

(Grunting)

How can you carry these?

(Moving 32kg isn't easy.)

(Ju Hyun is about to die.)

To the left.

(Feeling crushed)

I can't do it.

I can't do it.

(Dropping down)

Well done.

How do you carry them?

(Like this!)

(She carries them with an unchanged expression.)

(Striding)

(She powers through to the next event, the sandbag lunge!)

(Overtaking the lead with great speed)

- In Ah.
- Two.

Don't push yourself, In Ah.

(Passing the halfway point in the blink of an eye)

She's got some real guts.

Her face is filled with burning spirit.

She still has the stamina from the triathlon.

(Staggering)

(When Ju Hyun, who has a weaker lower body, struggles, )

(the reliable In Ah steps in to take over.)

I can do it.

- I can do it.
- You can do it.

(You can do it, Strong In Ah!)

Let's go!

(She pushed through with unyielding determination.)

(Team Younger Sisters is done with the sandbag lunge.)

- It's the last one.
- Okay.

- It's already the last one.
- Okay.

Let's walk, Ju Hyun.

(The earlier events have worn In Ah out.)

My shoulders feel dead.

(She needs to recharge.)

What?

What are they doing?

(A group of people rushes up from behind.)

(Startled)

- You can do it, Coach!
- You can do it!

It was Hong Beom Seok.

Let's hurry.

(Coach Hong Beom Seok, competing in the next time slot, )

(races ahead.)

Let's hurry.

(Recharging with dopamine)

Nice.

(Nice!)

(They run, motivated by the coach's passion.)

How are the others doing?

(Right at that moment)

I'll do as much as I can.

(Team Big Sisters has started the Farmer's Carry.)

(Swaying)

My knees hurt.

(Struggling)

You need to stay closer to her, Sae Rok.

- Come, Sae Rok.
- Okay.

- Hurry.
- I'm tired.

(Rushing over to Uie)

Nice.

She's struggling to catch up, even without the kettlebells.

Sae Rok seems worn out right now.

(Limping while trying to catch up to Uie)

Uie.

I'll do the next lap.

Put them down here.

I can do it.

I'll...

do it, Uie.

Change.

Here.

Go.

(Grunting)

(Pushing forward with all the energy she has left)

(Uie is worried about Sae Rok.)

Overdo it, and you can't run.

Stop at the line. Do it, okay?

(Following her while nagging)

- You still have to run.
- Right.

(I'm worried.)

(Dedicated attention)

Put them down there.

Put them down.

(Staggering)

Uie, slow down.

Sae Rok is struggling. Go slow.

Hurry.

(Rushing over)

(Following Uie like a baby bird, )

(Sae Rok keeps it up in event 7, the sandbag lunge.)

(Trudging)

Only do five. One.

(But refusing to give up, )

(Sae Rok holds out with willpower.)

Five. Switch.

(She doesn't even have the energy to walk.)

(Completely worn out)

(Team Big Sisters is done with the sandbag lunge.)

The last one. This is the last one.

The last one.

(Now, heading toward the very end)

(Uie continues to check up on Sae Rok.)

(She's worried about Sae Rok, who is breathing heavily.)

Should we walk?

You want to keep running?

Okay.

Sae Rok, this is the longest run you've ever done.

You didn't take a single break.

You're doing great. I'm serious.

(You didn't take a single break. You're doing great. I'm serious.)

(In the crowd, )

(the two hold hands.)

(Relying on each other, they run for the last time.)

Be careful. Are you okay?

Are you okay?

(Relying on each other, they run for the last time.)

Sae Rok.

Let's complete the course, okay?

- Let's just focus on that.
- Okay.

Let's go.

(Let's go!)

(What's the next event waiting for the Iron Girls?)

(The last hurdle before completing the fitness race)

(Event 8: Wall balls)

(For women, throw the 4kg ball 100 times.)

(Wall ball helps develop the deltoid muscles...)

(for stronger punches.)

(Team Younger Sisters starts the wall ball shots.)

- You can do it!
- You can do it!

(Simba Seol starts it off.)

One.

Two.

(She calmly throws the ball up.)

Three.

- Four.
- The ball must touch the panel.

(The ball didn't touch the panel.)

(Focusing again)

No reps.

(She failed as the ball hit the bottom of the panel.)

(In Ah is losing strength.)

It's not easy.

The wall ball isn't easy.

I was told the wall ball would be the hardest.

We only had one day of practice. They're struggling.

It's the last one,

and they've been working out for two hours. It must be tough.

(After taking a deep breath, )

(she tries again!)

(In Ah can't give up when she's come this far!)

(She keeps going without a break.)

(Gritting her teeth and throwing it high up)

(Team Younger Sisters has thrown 59 times.)

Here they come. Uie is here.

They made it to the final event.

Sae Rok is indeed amazing.

(Uie, still full of energy, goes first!)

(Making great use of her height and long arms)

(She completes 30 in an instant.)

(Switching with Sae Rok)

(However, she's already out of energy.)

(Sae Rok can hardly stretch her arms out.)

(From now on, it's a test of willpower.)

(While Sae Rok is using all the strength she has left, )

(Team Younger Sisters has done 73.)

(Screaming)

No reps.

(4kg feels too heavy.)

(Staggering)

(Even so, )

(she throws it up again!)

(Even if she falls down...)

(again and again...)

(and hits a rough patch, )

(Ju Hyun holds out with willpower.)

You're doing great.

Last ten throws.

(The finish line is in sight.)

(But if it gets too hard, )

(they share the burden.)

(We overcome it together by sharing the pain, )

The last one!

(After enduring this time together)

- Are we done?
- Come.

(Cheering)

(Twice the joy awaits.)

Great job. You're done with the race.

(Ju Hyun and In Ah have completed the fitness race.)

(1 hour and 49 minutes)

(Team Big Sisters has 10 throws left.)

The last five throws.

(Her eyes already look empty.)

Five more, and we'll be done.

The last five.

(Crawling)

I'm beat.

Should I do it?

(Shaking her head)

(Even though she's seconds away from passing out, )

(Sae Rok goes again for her teammate.)

One.

(Sae Rok goes again for her teammate.)

Two.

(Stretching her arms with all her might)

Four.

(Stretching her arms with all her might)

You can do it!

(Throwing the ball to the final rep, without any regrets)

I'll do it. Let's switch.

(Uie wraps it up.)

(Sae Rok is exhausted.)

(In the meantime, Uie finishes the wall ball.)

(The two run toward the finish line.)

(Uie and Sae Rok have completed the fitness race.)

(1 hour and 55 minutes)

(The most moved person of all)

(Today could've been the biggest challenge of her life.)

(There were times when she wanted to give up.)

(But Sae Rok pulled through until the end.)

(Crying tears of relief after finishing the race)

(Crying tears of relief after finishing the race)

(All the members of Iron Girls have completed the fitness race.)

- They're here.
- Great work.

- Good job.
- You are amazing.

(Well done.)

(In Ah rolls over to her big sisters.)

- Great job.
- You guys are incredible.

It's amazing how you completed the race.

You've got crazy determination.

(As expected of Determined Sae Rok)

(Breathing heavily)

(Grunting)

(Grunting)

My legs are done. I can't move.

(She's still standing.)

Uie is fine.

She's loosened up now.

(Stamina Queen Uie still has energy left.)

We should...

practice this more.

Why? What's with the scary suggestion?

Because we don't have the skills, we can't pull...

Right.

Or make the wall ball shots.

She scares me.

Why don't you just become an athlete?

Should I sign you up again? It's like you need to do more.

Hurry up and do it.

Let's go, In Ah.

Me?

- You two should try.
- Let's make a team.

I feel terrible for Uie.

Why?

She couldn't do anything because of me.

She couldn't break a sweat.

- She didn't break a sweat?
- No.

(What is she?)

She kept up with my pace,

so Uie didn't sweat at all.

Spotting you two pumped me up.

- Really?
- When did you see them?

I didn't see the two.

- We cheered each other on.
- When?

(Let's go, guys!)

(You can do it, Keum Sae Rok!)

(She can't hear a thing.)

I can't recall it.

What can you remember, Sae Rok?

I don't know what we've done.

Sae Rok looked out of it.

- Really?
- When we met halfway.

She kept going in a daze.

But what surprised me was that...

I thought Sae Rok would walk.

I thought she'd walk while running.

I suggested we walk to Sae Rok.

"Should we walk?"

But she wouldn't take a break. She kept running.

It's impressive that you held back from walking.

It was my first time...

working out this long in years.

When my body started feeling heavy and I thought I couldn't keep going,

Uie held my hand.

I felt both grateful and sorry.

Since I became...

a member of Iron Girls,

I wanted to maintain a strong mental attitude...

and work hard to earn recognition.

I wanted to be a part of this team.

(I wanted to become a real Iron Girl.)

I'm seeing Sae Rok in a new light.

She pulled through with willpower.

(Amazing, Keum Sae Rok!)

Thank you.

Let's go boxing with this mindset.

Sorry?

- Right now?
- No. Not right now.

Since you've worked hard, let's go eat some meat.

Let's go.

Come on. Take a commemorative photo.

(Done with today's special workout)

I'm starving.

- It looks good.
- Sit.

Great job, everyone.

(Excited)

What you eat right now won't make you fat.

- I'm in bliss.
- You worked out for two hours.

- Eat as much as you want.
- Okay.

I want pork belly.

The special plate is good.

So is grilled tripe.

Grilled tripe sounds good.

Please give us two kimchi noodles...

and two steamed eggs.

One doenjang stew and one gochujang stew.

Guys. We need to get the kimchi fried rice lunchbox.

- I want one.
- All right.

(Flexing with a spread for 15)

Thank you.

Ma'am. Don't you have that red sauce?

- Do you mean the tripe sauce?
- Yes.

It'll be served together.

Dipping meat into that is delicious.

- Can we get a lot of it?
- You want a lot?

By any chance, are you an ambassador?

How do you know this place so well?

- Did you study this place?
- No.

(She's simply a regular customer.)

(The main dish, meat, is served first.)

(Looking delicious as soon as it arrives)

- How skilled.
- No joke, right?

(The pork belly has become bite-sized.)

The smell of the meat is driving me crazy.

(While the meat is grilling)

Here's your gochujang stew.

- Nice.
- Here's the doenjang stew.

- It's our favorite.
- Yes.

- Kimchi noodles.
- What now?

It's like the old-fashioned boxed lunch.

(Uie's favorites are kimchi fried rice and grilled tripe.)

Here's your steamed eggs.

We ordered quite a lot.

What? No. We'll devour them all.

Even the kimchi is cut into bite-sized pieces.

This lovely smell.

They look amazing.

Thank you.

(Hungry Sae Rok eats first.)

(Impressed)

(Impressed)

(Ju Hyun wraps the meat in a garlic leaf.)

(A round of applause)

- Is it good?
- Yes.

I could eat it all day long.

This looks good.

(Captain Kim is charmed by the meat.)

(Amazed)

I could eat that all day.

He keeps going on about eating it all day.

It's just too good. What do I do?

It's delicious.

(He fills his mouth.)

(Impressed)

(Highly satisfied)

Please give us one more plate of assorted meat.

- One more plate of assorted meat?
- Yes.

(Their appetite flusters an employee.)

- Of course.
- She's flustered.

We'll order one more plate afterward.

(Uncomfortable)

I want to eat,

- but my arms won't go up.
- I'll help you.

You trained so hard that your arms won't go up.

- I'll help you.
- Thank you.

You're the best.

(In Ah enjoys the food thanks to Ju Hyun.)

- Uie, eat a lot of eggs.
- Okay.

It's really tasty if you eat it like this.

- Thank you.
- Eat up.

(Uie takes a bite.)

(Sae Rok takes a bite.)

(Impressed)

It's really tasty, right?

It's tasty.

I'm exhausted.

- It's hard to eat.
- I know. It's hard to eat.

Today, everyone will collapse.

I think I'll fall asleep in the car.

Are you proud of us today?

You guys did so well. Seriously.

When you guys came in to do the last event,

I was so surprised.

I thought, "They did it."

"Gosh, they're incredible."

Some people prepare for it...

- four months in advance.
- Really?

It makes no sense. We did it in a single day.

Yes. Seriously.

Seriously, it's incredible.

It's incredible.

Watching the people in the race...

made me want to participate in it with my dad.

- Really?
- How cool!

It'll be so cool.

I saw many married couples.

I saw a mom and a daughter.

- That's right.
- Yes. I saw a mom and a daughter.

That's right.

(Various people such as married couples, )

(friends, and a mom and a daughter participated in today's race.)

I also thought, "I'll be sure to do this race with my wife."

You can help each other in this race.

- It's really nice.
- Because of that,

- the race brought us closer...
- That's right.

- together.
- Seriously.

You did well. You did very well.

- Yes.
- Thank you so much for today.

(They had a miraculous day since they were together.)

Thank you for your hard work.

Now, we'll acknowledge you as a member of Iron Girls.

Thank you.

Who are you to say that?

She's overly strict with a newbie.

She's overly strict.

She said that she worked hard for recognition.

Thank you.

- Thank you.
- Who are you to say that?

(The 4 Iron Girls really became 1.)

(Iron Girls' first spar)

Isn't this too sudden?

Who will be our opponent?

(The first spar is...)

(scary and nerve-racking.)

(For the first time in their lives, )

(they'll throw punches at an opponent...)

(and brave the punches of an opponent.)

(The punches are ruthless.)

(They take a hit after a hit.)

(They become so exhausted...)

(that they tear up.)

(But tears won't solve anything!)

(What will be the result of the first spar?)

(What awaits Iron Girls is...)

(the special physical training!)

(They're sadspa, not aespa.)

(CARRYNA carries the burden with her stamina.)

You're CHISELLE.

(CHISELLE is the most peculiar.)

Then I'll be WINTEL.

(WINTEL's charm is her easygoing nature.)

- What will you be?
- KNOCKKNOCK.

(KNOCKKNOCK is the strong youngest member.)

(They split firewood...)

(without stopping.)

(It's sad that so much firewood remains.)

Do you see how sweaty I am?

(A girl group that splits firewood)

(Will the new girl group, sadspa, be able to debut?)

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