Original subtitles

(The journey to become boxing champions finally began!)

(They watched a boxing game for the first time ever.)

(They faced the fear of boxing in the very beginning.)

(For someone, it was excitement!)

(They tried boxing right away.)

(Boxing raised their dopamine level to the max.)

(But they got knocked out right away.)

(My goodness)

(They lacked the stamina to hold out in the ring.)

(What they need is the stamina training of death.)

(Total length: 400m)

(Go up the ski jump ramp that's like a cliff.)

(Why are we going up the ramp?)

(It was made to go down!)

(The crazy and intense training...)

(began on the first day.)

(The iron flavor of Iron Girls, the show that's back with spite, )

(made them feel faint.)

(Their batteries got drained.)

(Let me go home.)

(The intensity of training got a major upgrade!)

(What kind of training awaits them today?)

Today, we'll train with seriousness.

- What? - What's this sound?

(Punching sound)

I can hear it.

- What? - Boxing.

- Goodness. - What's this?

(Someone is training in the ring.)

(Insane power and speed)

Getting hit by him would kill me.

Gosh, he's so cool.

It's no joke.

That's incredible.

(Who is the man with skills...)

(that captivate attention?)

Seriously.

- Hello. - Hello.

- Hello. - Hello.

He's the coach who will be in charge of the Iron Girls.

(Iron Girls' boxing coach, Kim Ji Hoon)

Coach Kim Ji Hoon is a former national boxer...

of the lightweight division.

The President's Cup Tournament, Korean National Sports Festival,

Association Chair's Cup Tournament, and so on.

He swept the three competitions in Korea.

He even won the Top Excellence in Coaching Award...

in the past.

I'm Coach Kim Ji Hoon, and I'll be with you guys...

for four months.

- We're in your care. - He's Coach Kim Ji Hoon.

It's nice to meet you.

Doesn't he look a bit familiar?

Yes, he does. He looks very familiar.

In "The Roundup: Punishment,"

he fought against Ma Dong Seok in a plane.

That's incredible.

(Kim Ji Hoon threw punches at Ma Dong Seok...)

(and showed fancy action moves.)

(He's also Actor Ma Dong Seok's boxing coach.)

(He's a boxing coach who represents the nation.)

- I see. - That's incredible.

All you need to do is exercise diligently.

- Okay. - There's something...

I want to tell you.

Once you enter the ring, no one can help you.

In the ring, you must survive on your own.

- That's scary. - That's so scary.

I'm trembling.

I think he's a bit strange.

You know the rule of 80 to 20, right?

Only 20 percent will survive.

I don't know who'll be in that 20 percent,

but please focus.

- Yes, sir. - Okay.

Now, I'll assess your physical ability...

through a test.

(A physical test)

- A physical test? - Like I said earlier,

I have no data whatsoever.

I'm running this test to set a standard.

The test is mostly made up of bodyweight exercises.

Let's start with a full-body and weight exercise,

push-ups.

(Physical test 1, Push-up)

Boxers keep their arms up at all times.

You'll build muscles that'll be the foundation.

(Checking the arm muscles, the foundation)

I can't do any push-ups.

Can I do it? I don't think I can.

(Can we do push-ups?)

In the world of competition...

(The fiery coach reappears.)

age and gender don't exist.

Even if you fight an elementary schooler,

you must do your best.

He's coldhearted.

- What should we do? - He's cold.

He's so cold.

You know that I wrote a book on push-ups, right?

Goodness. Really?

It's my first time hearing about it.

It became an Amazon bestseller.

- Really? - Yes.

A book on push-ups?

It's titled "Just 100 Push-Ups."

We'll get better at push-ups.

- Now, I want to learn it too. - Same here.

He even wrote a book on the matter.

- How does he do it? - Please show us once.

I'll make sure you feel the change...

- after the test. - Okay.

Your hands should be directed inward a bit.

And your bottom shouldn't go up high.

Keep your body straight.

Like this, go down slowly. Breathe out as you go up.

(Breathe in as you go down and breathe out as you go up.)

Go down. Breathe out.

(The bestselling author's perfect form)

This is incredible.

It's such a nice form.

It's such a nice form.

Go down.

You know,

when we had a physical test back in school,

women could put their knees...

on the ground.

In the world of competition, gender and age...

- don't mean anything. - I just remembered it.

I was just saying. I just remembered that.

Let's see if you can do it.

Let's try doing a push-up in proper form.

- We would love that. - We are curious if we can do it.

- I don't know if I can do it. - Shall we try it now?

Yes, let's try it.

The time limit is two minutes.

I'll count and see how many push-ups you can do...

in two minutes.

(The test will count the number of push-ups in 2 minutes.)

(Sae Rok goes first.)

(She exercises day and night.)

Shall I do this?

Get into the position. Okay.

(Sae Rok is ready to go.)

(I've never thought that I was bad at exercising.)

- Are you ready? - Yes.

Go.

(- Gosh! - Oh, my!)

- Oh, my! - My goodness.

Go.

You've done weight exercises for many years.

(Shouting)

- I shouldn't laugh. - Haven't you done weight exercises?

Hold on a second. Haven't you done weight exercises?

You said yesterday that you worked out for three hours.

Go up.

(Twitching)

How are we supposed to count?

I never say never.

(Tragedy)

- This is tragic. - Try pushing yourself up.

(However, after Sae Rok, )

(both Ju Hyun...)

(and Uie struggle.)

The lion. The lion is up.

- She's good. - That's incredible.

- She goes down so much. - Like that...

- That's totally... - Three.

(She goes down with her bottom in a straight line.)

She bends her arms at a 90-degree angle.

(Her arms make a 90-degree angle.)

- That's the proper way. - That's incredible.

- Four. - That's the proper way.

Yes. How is her form so nice?

That's the proper way.

- My goodness. - She's really good.

She's doing it the most properly.

- Seriously, she's amazing. - Twelve.

How is her form so nice?

- Good. - That's the pose he showed us.

I know.

(Her form is no less than the coach's.)

(She does multiple push-ups...)

(without resting!)

(She's killing the push-ups.)

I can't believe it.

She's incredible. She's really incredible.

(Screaming)

She got up.

(She perseveres even when she's exhausted.)

Good.

She has so much mental strength.

- Okay. Well done. - Okay.

(She didn't rest until 2 minutes were up.)

(She did 24 push-ups.)

- She's incredible. - She was born with muscles.

It was a form you'd see in the coach's book. Right?

Her form was textbook.

(Push-ups: Uie, Sae Rok, Ju Hyun: 0)

(In Ah: 24)

It's time for the exercise that comes with push-ups as a set.

- Sit-ups? - Sit-ups.

- Gosh. - I'm really bad at it.

(Physical test 2, Sit-ups)

To box, you need a very strong core.

When you take a crucial hit,

your abs need to withstand the impact.

- That's right. - When you get hit...

(Checking the ab muscles that'll hold up upon taking a hit)

The time limit is two minutes.

Get ready. Set, go.

(They begin to do the sit-ups.)

Set, go.

(Gosh!)

(In Ah gets ahead from the start.)

She's good.

(Her form and speed are steady.)

(Sae Rok maintains the speed as well.)

(Iron Girls have no problem with sit-ups.)

(Groaning)

(Screaming)

(Making a fuss)

(Screaming)

I want to put my hands on my neck.

My hands keep coming off.

(Screaming)

(Uie barely manages to come up.)

(Screaming)

All right. Forty seconds.

(Sae Rok and In Ah get tired after 1 minute and 20 seconds.)

That's good.

It's natural to scream as you work out.

(Screams erupt.)

My hair. I want to grab my hair.

That's right. It's easier...

if you pull your head with your hands.

Grab your head and pull it.

Grab your head and pull it.

That's right. It's easier if you do that.

(Toward the end, everyone is screaming.)

- What's this? - One more.

One more!

Three,

two,

- one. - I can't do more.

(2 minutes are up.)

I don't think this is right.

Look at her hair.

You guys will have cramps all over the body tomorrow.

(Sit-ups:)

(Uie and Sae Rok: 27, Ju Hyun: 25,)

(In Ah: 38)

Everyone worked hard.

But all of you guys are lacking to become boxers.

(They're lacking to become boxers.)

His words are so hurtful.

- He's a total thinker. - It's a dagger to the heart.

In any case,

this is the first day.

- The count will go up from here. - Yes.

Don't be discouraged.

This is where you start.

To become boxing champions in four months,

you must do this physical training every day.

- Just follow me. - Okay.

I sent you a bandage video.

- Did you watch it? - Yes.

(What's a hand wrap?)

(Gloves are the symbol of boxing.)

(Inside them, )

(the hand wrap is hidden.)

A hand wrap refers to the act of bandaging your hands...

to protect the wrists and bones.

Boxers have various ways of bandaging their hands.

(Boxers have various ways of bandaging their hands.)

I'll show you how I do it.

- Okay. - I'll do this.

Use the spacing that suits your hands.

One.

Two.

Three.

I do this and tuck in the end, right?

Why are we wrapping our hands one at a time?

They sell these products.

They're ready-made products.

Each person has different hands,

so it's better to make something that suits your hands...

in order to protect them.

The bandage needs to press the hands.

The ready-made ones have elasticity,

so they don't apply pressure.

- Are you done? - Yes.

There's a bit of elasticity.

It feels totally different.

(They're ready to learn how to box.)

You'll wrap your hands...

- and enter the ring. - Okay.

Later on, you'll be able to...

do it naturally while doing something else...

with your eyes closed.

Which training comes next?

- Shall we get started in earnest? - Yes.

What do you think the first training will be?

- Gloves. - Jump rope.

Jump rope.

- Jump rope. - Jump rope.

Many people do this when it comes to boxing.

They say, "They only make you jump rope," and quit.

(Jump rope training comes first no matter which gym you go to.)

(Since you must keep doing steps for boxing, )

(the leg muscles are very important.)

(The calves of a professional boxer)

(Even the world-renowned boxers jump rope to train their legs.)

(Mayweather Jr.)

(You must overcome the pain of jump roping to be the champion.)

You need to do the footwork very well.

When you watch a boxing match,

you might focus on the fists.

But they say that you box with your legs.

Footwork is very important.

Your feet must keep moving so that you can avoid getting hit...

and hit the opponent well.

So jump roping is a must.

It's something you need to do.

- Okay. - Okay.

I'll show you.

- Okay. - All right.

(Expectant)

- A professional's jump roping. - Watch.

This is how you do single unders.

- Okay. - Jump rope like this.

Now, do it to the rhythm.

One, two.

(2. Rhythmic jump roping)

Do it to the rhythm like this.

Do it to the rhythm.

I really wanted to try it.

When you're used to it...

- What? - One, two. Do it like this.

(3. High knees)

- His calves... - He must've done this a lot.

- Like this. - It must be exhausting.

The most important thing is that your knees...

- need to come up high. - They need to come up.

It looks so hard.

Then comes the double unders.

(4. Double unders)

Do double unders like this.

Gosh, what's this?

It looks like he's doing single unders.

(He moves his feet gently as if he's doing single unders.)

(Her jaw drops.)

Since he has done this every day...

Now, you'll begin to jump rope.

The time limit is three minutes.

- Is three minutes all I need to do? - Yes.

In a boxing match, a round is 1 minute and 30 seconds long.

From my experience,

I can say that only half of what you can do during practice...

comes out during the match.

Thus, each round will be three minutes long.

Three minutes per round?

There'll be three rounds.

Okay.

Get ready.

This is Round One.

Go.

(Round 1, Single unders)

Looks good.

Uie, you're doing great.

You're doing it steadily.

You're very good.

(You're good.)

In Ah, you're doing it very steadily.

(A model example of jump roping without any flaws)

(Ju Hyun has weak calves.)

My calves. What am I going to do?

(The jump rope keeps getting caught in her feet.)

Your heels shouldn't touch the ground.

(Standing next to her, )

(Sae Rok keeps tripping over the rope.)

Sae Rok,

jump a bit higher.

Jump a bit higher.

You keep tripping because of your jump.

Jump a bit higher.

Use the front of the feet.

(They jump rope for 3 minutes without stopping...)

(to strengthen their legs.)

- Gosh, why... - My calves.

What's the problem?

Okay. At ease.

Well done.

(Deep breaths)

I mean... My goodness.

(Hanging her head)

I don't know what the problem is.

(Why do I keep tripping?)

(It wasn't easy to jump rope for 3 minutes.)

All right, Everyone, get ready. Five seconds remain.

Everyone, get ready. Five seconds remain.

- What? - What?

Thirty seconds pass quickly.

Go.

(The 30-second break is over!)

The rhythm.

Jump to the rhythm.

One, two.

(Round 2, Rhythmic jump roping)

One, two.

(Jumping on one foot twice at a time)

In Ah, you're doing great.

Your entire foot should touch the floor.

There you go. Your feet should touch the floor.

Your feet should touch the floor.

That's good. Uie, you're doing great.

In Ah, you're doing great too.

Uie and In Ah are doing great.

(They jump in a stable way.)

One, two.

(Her counting is thorough, but her movements aren't.)

Hold on. The one next to me is doing something strange.

Do what you can do. It's okay.

- Everyone learns differently. - One, two.

(Like a newborn giraffe, )

(she takes one step at a time.)

- One, two. - There you go.

- One, two. - Okay. Good.

One, two.

- I'm fascinated... - One, two.

- that Sae Rok isn't tripping. - Right.

Have you seen anyone jump rope like that?

No, it's my first time too.

I'm fascinated that she isn't tripping.

(An extraordinary talent)

It's time to do high knees.

Oh, no.

- How do I raise my knees? - Do this with your knees.

(The key is raising the knees.)

- Do we keep going? - Yes. Like this.

- High knees. Ten seconds. - Get ready.

High knees.

- High knees. - High knees.

(She goes at full speed as soon as she begins.)

There you go.

That's good.

(She raises her knees as much as she can.)

Okay. That's good.

(Let me do it too!)

(Big steps)

It's my first time seeing someone do high knees like that.

(The baby giraffe's steps became bigger.)

(Grunting)

(Remaining time: 5 seconds)

High knees. Keep going until the end.

Keep going until the end.

(Remaining time: 1 second)

Okay. Well done.

Can they lie down now?

I've spent nearly 20 years in the gym.

I can't even copy the moves.

This is...

- Who did that? - What?

(Sae Rok did.)

Get ready. Two seconds remain.

- Let's go. - Right away.

Round Three is the last one.

The last one.

Round Three is double unders. Let's go.

- I can't do double unders. - Seriously.

Do double unders rhythmically.

- In Ah, you're good. - There you go.

Okay. That's good.

In Ah is incredible.

(Passing 1 time)

(Passing 2 times)

(She succeeds in it repeatedly after getting the hang of it.)

Have you done it before?

In Ah, you did an amazing job.

That was great.

(Meanwhile, Ju Hyun and Uie also succeed in it.)

I can't do them consecutively.

(She still jumps diligently.)

They're improving in no time.

They're improving in no time during practice.

Everyone is doing well.

- Wrap up with high knees. - High knees.

My goodness.

(They jump rope in their own creative ways.)

Okay. Well done.

Seriously.

There were various poses.

(Everyone is exhausted.)

(Standing tall by herself)

I saw a variety of things.

By the way,

In Ah, do you jump rope often?

I've done it in elementary school.

(Sports Genius, Seol In Ah)

- She has athletic ability. - It's so nice.

- It's no joke, right? - Yes.

Why is everyone good at it?

Why is everyone good at it except for me?

Sae Rok, who are you mad at?

(Smiling)

Are you mad at yourself...

- or us? - Me.

I know how you feel.

- No one has done boxing before. - That's right.

It's natural to struggle with this training.

But people did better than expected.

You could think, "I'm the only one who's bad at this."

- It's natural to do badly. - That's right.

Don't worry about your jump roping skills.

- They'll improve the fastest. - Okay.

Now, the warmup is over.

Let's begin boxing in earnest.

What's the most important thing?

(What's the most important thing in boxing?)

They are covering and footwork.

Covering and footwork are the basic moves in boxing.

It may seem like you're fighting with your hands,

but boxing is all about footwork.

Now that's a quote.

It's because you take a step to hit your opponent,

and your opponent takes a step back to avoid getting hit.

It's a constant battle of stepping in and stepping back.

- I see. - Right.

First, position your feet diagonally...

and shoulder-width apart.

And make sure your right heel is always lifted.

(Keep the heel of your back foot off the ground at all times.)

If you lift it like this,

your weight will naturally shift forward.

So push it back again.

- You'll keep feeling tension here. - Yes.

Then turn your head like this.

(Keep facing forward.)

Yes. That's it.

Now raise your arm like this.

And lift your other arm like this. Make sure they are parallel.

Keep your elbows close to your body.

Don't let your arms spread out like this.

They shouldn't form a triangular shape.

(Make sure your arms don't spread out.)

They should never look like this.

The moment a triangle is shaped,

your opponent can hit you here like this.

Goodness.

That's how you get taken by surprise.

And if you look at my arm, my fist isn't here.

- It's out here. - Yes.

It's spaced out.

- Practice putting your fist here. - Out here.

Train your arm to look like this.

So our arms should look like this for the basic position?

Yes. That way, when you're sparring,

your opponent wouldn't be able to attack you easily.

Let me explain. When you're fighting,

If you have your hands inside, it's convenient for me to attack.

- It's easier. - But...

if my opponent has his hand out here,

I become wary that he could attack me as I move about,

- which doesn't help my focus. - And even when you're attacked,

you can defend yourself like this.

You can defend yourself and attack right away, too.

So this lead hand is very important.

(You can go from blocking to attacking instantly.)

When it comes to the fundamentals,

footwork plays a crucial role.

But when it comes to striking, the one-two is essential.

You've probably heard people say "one-two."

That's "one-two."

(A basic striking technique involving a cross-arm punch.)

(The highlight of boxing)

(The one-two punch)

- One-two. - That was his chance!

He's going in hard again.

(Where boxing ends and begins)

(The one-two punch)

Now, it's time to practice the jab.

Let's begin with some footwork. We'll start with stationary steps.

Bring your guard up.

Yes, step like this.

On the downward motion of the step,

jab.

Tuck your chin slightly...

and keep your eyes on your opponent.

Jab.

(Practicing the fundamentals thoroughly)

That's it.

Good.

Nice posture.

Close to your face. That's right.

(Captain Kim is helping them get the hang of it.)

You have a strong punch.

Try hitting here.

Move forward. Hit as you step forward.

Stop.

Coach, we forgot something.

I think we should teach them how to make a fist first.

This is how Ju Hyun makes a fist.

I was taken aback when I saw her.

- Her thumb kept hitting my palm. - I see.

- That could injure her thumb. - Okay.

Yes, you're right.

You shouldn't put your thumb like this.

- Like this? - Don't do this.

You have to do this.

Curl your thumb in like this.

- Curl the thumb in? - Yes, curl your thumb in.

When you hit someone, which part of your fist should you use?

The middle finger? Or here?

The third one?

- The first and second ones. - I got it right.

These two are called knuckles.

(Using these two nodules is called a "knuckle punch.")

In the beginning,

you'll probably be using these ones in the back.

So we'll start with the back and move your strike point to the front.

When you punch the opponent, depending on which knuckle,

it's a 1-week immobilization, 2 weeks, serious injury, and death.

- Gosh. - Practice moving your strike point.

You've got a lot more wise quotes...

than I expected you to have.

I've never heard of that before.

- "One week, two weeks," - "Two weeks."

- "serious injury, and death." - "serious injury, and death."

(Thinking)

- I have a question. When I jab, - Yes.

Do I just lower my arm like this?

That's a good question.

- That move resembles an axe chop. - Yes.

You extend your arm and retract it slightly like this.

Then you extend it back out.

So it feels more like extending the arm.

There's a saying. "You can conquer the world with a single jab."

- That's how important it is. - Wait.

- Stop. - Wait.

Stop. Even I can't take it seriously now.

- I'm serious. - And I'm a person who likes quotes.

There's a saying that goes "Start with a jab, end with a jab."

- It's a famous quote. - He's taking it up a notch.

He gave us one more.

(In Ah is knocked down from the barrage of wise quotes.)

I'm not making this up.

Coach, you really love your quotes.

What he said is really important, though.

Jabbing is how you control your distance with the opponent.

And you have to jab first to punch with the other hand.

- You can't strike without the jab. - That's how essential it is.

- Okay. - The jab.

We've covered the jab. Now for the right hand.

You throw a straight with your right hand.

That's called the straight punch.

Coach, do I just extend my arm here too?

- Look at me. - Like this?

Look at my legs and right hand.

- You twist your body. - Yes.

Straighten both your front and back legs,

then rotate your hips.

Boxing involves cross-body movements.

Each punch crosses over the other.

He's giving you important pointers.

You keep stressing how important it is, and that's helping me focus.

Now, let's move on to the hook.

You know the hooks used in fishing?

- That's where the term comes from. - The hooks?

This is the most basic angle of the hook.

And you can extend your arm more like this.

(Sometimes, fighters use a long hook.)

- Depends on where the opponent is. - Depends on where the opponent is.

Your chin should always be tucked close to your punching arm.

You don't have to tuck your chin too deep. Just slightly.

You have to protect your chin.

Critical nerves are concentrated in the chin.

- Over here. - Yes. So when people get hit here,

most of them can't get back up.

Would that be a KO?

(During a real match)

(The fighter got knocked out after getting punched in his chin.)

(That's how powerful a hook can be.)

(Like this?)

This is what it looks like to me.

It looks like it comes upward from below.

It's not meant to swing like this, right?

In Ah, what you're asking is...

if you're supposed to swing like this, right?

Your swing has to be as short as possible.

You have to keep it short.

Keep it tight. Even your uppercut.

Every punch should be short.

Keep all of them short.

That's scary.

(Goodness)

That's scary.

That's how you throw fast, sudden punches...

- and knock out your opponent. - You'll get there too.

He said we could do it too.

I'll teach you the footwork now.

Watch.

Jab. One, two, hook, two.

Backstep. One, two.

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

- Hook, two. - Hook, two.

Backstep.

As you move back... As you step back out, one-two.

Step back out and one-two.

One, two. That's right.

(Got it.)

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

- Hook, two. - Hook, two. Jab. One, two.

Jab. One, two. Gosh.

It would be even better if you hunched your body a bit.

(Mirror image)

Gosh, In Ah.

(Simba Seol instantly got the hang of it.)

Jab.

(Rocky Keum is all set too.)

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

Did I skip something?

One, two. That's it. You're doing good.

Jab. One, two, hook.

Jab, one, two, hook.

- Backstep. One, two. - One, two. Hook.

(Being new to this, her hands and words aren't quite in sync yet.)

Simba Seol, you've gotten even better already.

This is incredible.

Remember when you started earlier.

You didn't know any of the steps.

(They're cramming in 2 weeks of learning into 1 day.)

Ju Hyun, your posture is...

(Though it's tough, each of the Iron Girls...)

You're doing good. You've got 30 seconds left.

(train diligently in their own ways.)

One, two. Extend your arms.

(The moment the round bell rings)

Nice.

Good job.

(Falling to the floor)

(Panting)

I don't have the energy to step back out again.

(The Iron Girls are worn out because...)

(they did 1 hour of various physical tests, )

(3 rounds of 3-minute jump rope, )

(3 rounds of 3-minute basic step training, )

(3 rounds of 3-minute jab training, )

(3 rounds of 3-minute straight punch training, )

(and 3 rounds of 3-minute hook training.)

(And the hardcore coach tirelessly spoke of wise quotes.)

(They've been exercising for four hours.)

- We'll end with the hook. - All right.

Great job, everyone. Seriously.

Thank you for your hard work.

Thank you for your hard work.

- Thank you for your hard work. - So today, you guys...

will play a bonus game.

A bonus game.

You guys did so well that you've learned so much today.

But we need clear results.

- Who wants that bonus? - Me.

- Can we not take the bonus? - Who doesn't want the bonus?

- Let's go home. - Who doesn't want the bonus?

You have to consider this.

While you're doing this, your opponents are training hard.

(Coach Kim Ji Hoon's Quote Number 5)

(While we're taking a break, our opponents are still training.)

- Coach, our opponents... - Your opponents...

are already done.

I'm serious. Then...

The coach is far from ordinary.

(I can't believe all of this was our first training.)

I want to go home.

- We don't have time. - That's right.

You may be exhausted and struggling now,

but when you're gloved up and working the mitts,

you'll feel your passion coming back.

(A bonus session...)

(will unfold in the ring.)

You can experience how long...

three minutes can feel.

(Jabbing)

- It feels different. - First,

you'll each get a round with the coach,

so make the most of it.

You throw the jab here,

and the straight here.

(Will the rookie be able to last 3 minutes in the ring?)

- You got this! - I got this!

You got this!

Jab.

One, two.

(Straight punch, check!)

- Jab. One, two. - Nice eyes.

(She's got the eyes of a professional boxer already.)

One, two, hook, two. Backstep. One, two.

(Now, it's time to show off her hook.)

- Backstep. One, two. Nice. - You're doing great!

Jab. One, two, hook, two,

backstep, one, two.

Finish off the one-two. Come on.

Come on. Let's go.

(The hardcore coach is back at it again.)

No breaks.

- Go ahead. - She only...

- has one minute left. - Jab. One, two, hook...

(Non-stop mitt work)

- One, two. Hook. - You're doing great.

Nice. Show the hook precisely.

One, two. Hook. Nice.

- Nice. - One, two.

One, two. Hook.

(Both hands landed clean and precise.)

Nice. Keep going!

- You got ten seconds left. - Ten seconds. Give it your all.

- Give it your all. - Ten seconds.

You're almost there.

Jab. One, two, hook, two. That's it.

(She's pouring all her remaining strength into this.)

You got this!

You got this!

One, two.

Knockout!

One, two.

(After throwing her final punch, )

(Sae Rok goes down gloriously.)

If you collapse like that at the end,

it gives your opponent a boost of energy. You can't.

He's right. That's why you can't show that kind of weakness.

If you act like this after a round,

your opponent would think,

- "She's totally worn out." - Right.

- "She's completely exhausted." - "Keep pushing."

Our goal from now on...

will be working the mitt for three minutes without resting.

- Okay. - Good.

All right. Next.

Last three minutes!

- This is the last session. - Come on, Park Ju Hyun.

- You can do this. Okay. - You're a fighter.

Jab. One, two. Begin.

(Will Ju Hyun be able to last 3 minutes?)

Jab. One, two.

(Steady steps)

Yes. Nice footwork.

One, two. Good. Hit harder.

- Imagine my face on the mitts. - Jab. One, two.

- Jab. One, two. - Ju Hyun's footwork is great.

(It's been 1 minute.)

Now, one, two, hook, two. Jab.

(Sighing)

- One, two, hook, two. - One minute down.

Backstep. One, two. Finish the one-two.

(She musters her strength and throws a hook.)

- One, two. Nice. - Nice!

- Okay. You should... - You got this!

(Come on, left arm!)

- You got this. - You should practice the footwork.

- You got this! - You got this!

Ju Hyun, keep going!

One, two. That's good.

Now, one, two. Hook. Jab.

- Jab. One, two. - Jab.

Hook. Nice.

One, two.

- Jab. - Jab. One, two, hook.

- Nice one. - That hook was amazing.

She has the best look.

(She's exhausted but still throws a precise hook.)

Jab.

(Ju Hyun remains focused until the very end.)

- One last set. - One last set.

(Ju Hyun's 3 minutes are over.)

One, two. Nice.

(Even though the round bell rang, )

Good job.

(she kept going.)

One, two. Nice.

(Worn out)

Your opponent is watching you.

(Bluffing)

Your opponent is watching you.

- Act like you're fine. - Good job.

She's so funny.

I love her.

- Good job. - Catch your breath.

Good. You did great, but...

What did you think of Ju Hyun's round?

- First... - Her hook was...

She didn't guard her face well.

You're right.

She was too exhausted.

And because her energy was running low, her guard dropped.

She was like, "Hit me."

- This was... - She did well.

Just holding my fists up felt heavy.

- So... - My hands kept falling like this.

In Ju Hyun's case,

she has good technique but low stamina,

- so she couldn't use them. - Right.

Let's keep doing the physical training...

until you can use...

- all the techniques you have. - Okay.

Mitt work...

is fun.

It kind of fires me up.

Look at her eyes.

I keep wanting to hear that sound.

- The slapping sound. - Right.

The way the mitts feel against my fists.

- If you... - I'll stay in the ring from now on.

- If you improve from here and... - I'll train down there and...

reach the level where the person holding the mitts starts sweating,

- it feels even more amazing. - Look at my hands shaking.

Okay, next. Are you ready?

- Yes. - Let's begin.

Jab. One, two.

(How will Uie endure the full 3 minutes?)

- She's amazing. - One, two.

- Her arms are so long. - Jab.

- One, two. - She's good.

- Jab. One, two. - What?

She has a long reach.

(She has a long reach.)

- Hit him in the side. - Jab.

One, two.

- Uie, one minute down. - Nice.

Now, one, two, hook, two.

(She now practices the hook.)

One, two, hook, two.

(Her arm wasn't bent properly.)

One, two, hook, two.

It's not about moving fast.

- Jab. - Jab.

(Retry)

Hook.

One, two. Hook.

Why aren't your hooks working?

(Uie's arm is still not bending at all.)

- One, two. Hook. - Gosh, my hooks are way off.

- This is your last minute. - Jab.

One, two, hook, two.

(Uie is not turning her waist as she punches.)

One, two, hook, two.

(Sae Rok's waist turned fully.)

- Hook. - Nice.

- Jab. - See?

- One, two. Hook. - I told you...

that you won't be able to...

- perform the way you practiced. - Jab.

- That's how it usually is. - One, two.

Jab. One, two, hook, two.

(She clenches her jaw and keeps trying.)

You've got ten seconds left.

Jab. One, two, hook, two.

One, two. Okay.

(Like the Stamina Queen she is, )

(she lasted 3 minutes without a break.)

Gosh, I can't throw a proper hook.

No, you can't.

- Your arms don't bend. - I can't do a hook.

- I can't figure it out. - That's why...

you have to practice the hook a lot.

- The lion. - You've got this, Simba Seol.

- You got this! - You got this!

This is going to be fun!

Begin. Jab.

One, two.

- Goodness. - Jab. One, two.

(Strong In Ah is here for you. Her punches sound different.)

She's so strong.

- One, two, hook, two. - How is this her first day?

(It's time for the hook.)

- One, two. - Now.

- How is this her first day? - Jab. One, two, hook, two.

One, two, hook, two.

(A hook with a perfect 90-degree angle)

This is your last minute.

Now, it's time for one, two. Hook. Jab.

(You got this, In Ah!)

Jab.

- One, two. Hook. - You've got 40 seconds.

- That's it. - Gosh.

(Her left hook is perfect.)

(Her right hook is also perfect.)

- That's it. - Gosh.

(She mastered it in just one day.)

One, two. Nice.

Her hook is amazing.

(Simba Seol is a boxing ace.)

- One, two. Nice. - Your opponent's worn out.

- Your opponent's worn out! - He's worn out!

- Jab. - Harder!

One, two. Hook.

- One, two. - Okay.

Your opponent's watching.

Your opponent's watching!

Your opponent's watching right now.

Okay. You got this.

- "I can go for more rounds easily." - Good job.

- Gosh, her hook. - That was really sexy.

- Give me your gloves. - I'm exhausted.

- Great job. - Now,

let's hear a few words from you and we'll wrap up.

I've found my talent.

This is so fun for me.

My parents should have sent me to boxing class, not taekwondo.

- That's what made you who you are. - Of course.

Today, I've realized that...

I have to find ways...

to strengthen...

my legs and lower body muscles.

(Groaning)

Gosh, my calves.

I can't lift my heels.

(Ju Hyun was struggling with leg pain...)

(all throughout today's lesson.)

(Strengthening her lower body is a must for her.)

First, we started with the footwork.

If you keep practicing your footwork,

you'll get better.

You'll get better, the more you practice.

I realized...

I won't be going down before my opponent does.

- I agree. - So,

if I keep practicing the techniques,

I think I'll have hope.

People with strong stamina are the scariest of all.

- All you need now is technique. - Yes.

- I'm looking forward to seeing it. - Me too.

- Sae Rok? - It was such a long day.

- It was. - It really was.

- It was so long. - Yes, six hours.

Tomorrow, we begin training...

(They'll be training again tomorrow.)

at 11am again.

We got this.

She has given in.

I'm looking forward to seeing you grow.

Yes, I'll show you.

- Good. - Okay. We got this!

Whenever we finish a training session,

- we chant our slogan to wrap up. - Sure.

- KO! - KO!

- Iron Girls! - Iron Girls!

(About 5 hours of training has ended.)

- Thank you for your hard work. - Thank you for your hard work.

- Let's get out of here! - Hurry.

I want to go home.

(I want to go home.)

Let's go.

(One bright summer day)

Let's go.

- Today, what... - It is going to be a brutal track.

Do you remember this track?

Yes, it was horrible.

- We've run this track before. - Right.

- It was raining that day. - Yes.

(A sudden memory of last season's rainy run)

Please help me. I'm scared already.

This is huge.

This is huge.

(They hum their own background music.)

- One, one, two. One, one, two. - One.

- What's up with you? - Hook, two. Hook.

(As boxers, they shadow box their way onto the field.)

Training outside is so nice, isn't it?

Yes, it's refreshing.

It's our first outdoor training in a while.

- Did you put on sunscreen? - Right, sunscreen.

Sunscreen.

Ta-da.

- Do you remember this? - I do.

- Sae Rok, you might not know. - I finished mine.

We wore this last season,

- It's so convenient. - It's very convenient,

and it's not sticky.

- Try it. - It's so pretty.

It doesn't get sticky at all,

- even if you put on layers of this. - Really?

Yes, even your hair doesn't stick to your face.

- Gosh, this is nice. - It's really nice.

- There is no stickiness left. - None.

It's so pretty.

- Since we're outdoors a lot, - Thank you, Uie.

We have to carry it around and reapply it throughout the day.

- Thank you! - All right?

- Yes. - Yes.

We're outdoors for the first time in a while.

But something feels missing.

Why are there only the four of us?

- Who are we training with today? - Right.

Why is there no one here?

Gosh, let me head out.

(Just then, someone approaches the Iron Girls.)

(There's something familiar about the mysterious man.)

There's a speaker.

Are you going to play music?

That would be great.

(The secret guest tries to hide a little too late.)

(What?)

It's Heo Min Ho!

(It's Heo Min Ho!)

- Who’s feeling low on energy? - Hi!

- It's Heo Min Ho! - Coach!

(Today's guest coach, Heo Min Ho, whom the girls love)

(He led them to complete the triathlon last season.)

(He is the only triathlon Olympian representing Korea.)

(He is the girls' best supporter.)

(At times, he was harsh and intense.)

(He was their first coach, who is sweet and tough.)

- Hello. - Hello.

It's been so long.

- Heo Min Ho! - I can't believe it.

- This is crazy. - It's been so long.

It's so good to see you.

- How did you get more handsome? - This is great.

- Me? - Yes, and you got a perm.

This? Don't get me wrong.

I got this done first, and then I was invited.

Have you all been well?

It's been such a long time, Coach.

Oh, this is our new member.

- Hello, nice to meet you. - Hello, nice to meet you.

I am Keum Sae Rok.

- I am Heo Min Ho. - You know him from the show, right?

Why are you being shy? Which way are you looking?

She just feels awkward.

(They are still in the awkward stage.)

- But Coach... - Why did you...

Why are you here when we're not doing the triathlon anymore?

- Why did you come? - What?

Why did you come?

Captain Kim asked me...

to bring up your physical strength,

so I was specially invited...

- It's so nice to see you. - over here.

What we're doing today is...

Have you heard of the shuttle run?

- "Shuttle run?" - The shuttle run is...

(What is the shuttle run?)

when you run back and forth over a set distance...

until you reach your limit.

It's a back-and-forth long-distance running.

- Also called BLR for short. - BLR.

Our national players do the shuttle run...

in order to bring up their physical strength.

(A must-do workout that the national soccer players do.)

(As the levels increase, the time limit gets shorter, )

(so it's also known for its dreaded beeping sound.)

Shuttle runs are a mandatory part of the physical fitness exams...

for fire and correctional officers these days.

It's also in the physical fitness exams...

of middle and high school students.

Shuttle runs engage...

various physical abilities,

so they’re really good for you.

Like what?

(In what aspect are they helpful?)

With shuttle runs, when you run or box,

lactic acid builds up in the body, causing fatigue.

More lactic acid builds up when you do intense workouts.

If lactic acid builds up without being cleared,

it reduces muscle contraction,

which causes muscle pain and fatigue.

Do you know when you want to make one last punch, but you can't?

- Yes. - That's what this training is for.

It's lactic acid tolerance training.

We will do a training that will help withstand...

lactic acid buildup.

You will need to try to run one more lap.

If you give up and say, "That's enough,"

then today's training won't have any effect.

Okay, then why do you need to be the one...

to teach us the shuttle runs? Are you good at it?

- At shuttle runs? - Yes.

- You must not know. - Coach.

(What is it?)

Have you not seen it?

I mean, I guess maybe...

With Olympic medalists,

national team players of various sports,

and Captain Kim,

we had a shuttle run match, and I won first place,

- Really? - Yes.

Don't play the reference video.

Just play it, so we can watch it together.

(Since he wanted it...)

(Among 44 leading athletes, )

(he showed exceptional cardiovascular endurance...)

(and won 1st place in the shuttle run.)

- Come on. Why did you play it? - He's so good.

He's a complete entertainer now.

Let's try and run today.

- Great. - Okay?

- Are you confident? - Yes.

First of all,

we will try the firefighter style of shuttle run.

You will run 20m one way, not round-trip.

(The first shuttle run that the Iron Girls will try)

(Running 20m straight one way, paced by the beep)

(Beep)

Then you start.

You will have to run to the other side.

(If they get to the other line within the 3 beeps, )

(they succeed the 1st lap.)

Start right away.

(When they return, they complete the 2nd lap.)

Time will decrease as the level goes up.

(The speed will get faster as the level goes up.)

As the seconds shorten, you have to use more power,

so the lactic acid builds up faster.

You have to push through that.

(By pushing through, the body enhances its lactic acid tolerance.)

(Firefighter Shuttle Run, Level 1:9 seconds, Level 2:8 seconds)

(Level 3:7.5 seconds, Level 4:7 seconds, Level 5:6.7 seconds)

If you get over 43 laps, you get a perfect score.

- 43 laps? - If you get over 43 laps,

then you get the perfect score on the firefighter fitness exam.

- If you run 43 laps, - That means we can't do it.

It's 5 minutes and 40 seconds.

You can get the perfect score.

- No, I can't run fast. - She can do it.

Let me give you a tip.

Shuttle runs are all about keeping the pace.

- Okay? - Okay.

- Okay? - Okay.

- Do we start right away? - Yes.

It will be a problem when the time shortens.

Yes, I'm worried about that.

For the first lap, you need to run...

and see how it goes.

- Okay. - Get a grasp of how it feels.

You need to go all the way today...

in order to assess your physical fitness,

- Yes, sir. - so you need to do your best.

Yes, sir!

Okay, Ju Hyun?

Yes, sir!

(Even Childish Park gets pumped up.)

On your marks...

(The first shuttle run training)

Start. That's it.

(1st lap, 9 seconds)

(Uie, In Ah, Sae Rok, Ju Hyun)

- What? - Stand there.

Start. That's it.

(2nd lap, 9 seconds)

- We need to run fast. - It's a bit slow at first.

It's quite fast.

No, we're running quite fast.

(They only rest for a second.)

(3rd lap, 9 seconds)

(4th lap, 9 seconds, start again)

Good posture.

(The four members still have time to spare.)

(4th lap, 9 seconds)

(Uie, In Ah, Sae Rok, Ju Hyun)

Great.

You're going to be speaking less.

Start after you hear the signal.

(6th lap, 9 seconds)

(They need to go all the way to improve their strength!)

The time will shorten, now.

You ran seven laps now, and the time will shorten.

You need to speed up a bit.

A bit faster than the last one.

(They need to match the time, which is 1 second shorter!)

(8th lap, 8 seconds)

That's it.

(They all made the 8th lap.)

(9th lap, 8 seconds)

Gosh.

Okay.

Focus.

(Their breathing gets heavier.)

(10th lap, 8 seconds)

(11th lap, 8 seconds)

Great. Go until you can.

Keep going.

(11th lap, 8 seconds)

(They all barely pass, with 1 second left.)

Okay. Mind your tempo.

(Uie, In Ah, Sae Rok, Ju Hyun)

Don’t use too much strength at once.

(The buzzer keeps going non-stop.)

(Sae Rok starts to fall behind.)

You need to speed up, Sae Rok.

(13th lap, 8 seconds)

(They have to start again as soon as they come in.)

Good job, Uie.

(This is an important drill for Sae Rok, who is the weakest.)

The time will shorten again, everyone.

Gosh.

(The time shortens on the 16th lap.)

You need to get in fast.

(They need to bring up the pace.)

(15th lap, 8 seconds)

(Level 3 with 7.5 seconds begins)

It's Level Three.

(Uie, In Ah, Sae Rok, Ju Hyun, 16th lap, 7.5 seconds)

Level Three is 7.5 seconds. You need to hurry up.

That's it.

Faster.

(Sae Rok and Ju Hyun fall behind.)

Start right away.

As much as you can.

Just try one more.

Sae Rok, just one more.

(Sae Rok begins the battle with herself.)

(17th lap, 7.5 seconds)

(She barely succeeded the 17th lap.)

Just one more.

(Sae Rok shuts her eyes and tries to go on.)

Try to run one more.

(Her breath sounds out of air.)

(18th lap, 7.5 seconds, Sae Rok)

Step on the line.

That's it. Just more last lap. It's the last one.

(They have to start again without having time to catch their breath.)

(Let's do just one more!)

(They can pass if they arrive.)

(Sae Rok, 19th lap, 7.5 seconds)

Focus.

(She barely passes the 19th lap.)

Sae Rok, you're out.

(Sae Rok's final record: 19 laps)

(Her legs give out and she falls on the ground...)

(She feels the sting of the BLR.)

(Still, Sae Rok didn't give up and she set her record.)

Good job, Ju Hyun.

Good job, In Ah.

Okay, this is Level 4. It's 7 seconds.

The time is shorter. You need to run faster, Ju Hyun.

My calves...

(24th lap, 7 seconds)

Okay, more. You need to focus.

One more, Ju Hyun. Two more.

(She's starting to struggle...)

Okay.

Good. Keep going as long as you can.

(She puts all her energy into her legs.)

Keep going as long as you can.

(Ju Hyun, 25th lap, 7 seconds)

You need to do one more.

(Ju Hyun, 27th lap, 7 seconds)

You can do it.

Start right away. That's it.

(28th lap, Ju Hyun)

Good.

(28th lap, 7 seconds)

In Ah and Uie, great tempo.

(The death race rages.)

One more. Run as fast as you can.

Ju Hyun, one more.

(I will do one more.)

Gosh, they are amazing.

That's it, one more.

(29th lap, 7 seconds)

One more. That's it. Good.

(Keep going!)

You can do it.

That's it, one more. Go right away.

(Go again!)

(31st lap, 7 seconds, Ju Hyun)

Listen to the sound.

(Ju Hyun)

Ju Hyun, you're out.

(Unfortunately, Ju Hyun did not pass.)

(Ju Hyun's final record: 30 laps)

- You're amazing. - Gosh.

(Ju Hyun did well, despite the pain in her calves.)

(Beaten up)

Even my bottom hurts.

Nice job, Uie. Great tempo.

(Simba Seol with determination)

Now, the next level.

It's 6.7 seconds.

(Level 5 is 6.7 seconds.)

Okay.

Good.

You must endure it.

That's what this training is about.

That's right.

(The real training begins now.)

Focus.

Uie, focus.

Okay.

(Uie continues forward steadily.)

- Nice. - Nice pace. Good job.

(37th lap)

Let's go. Let's get the perfect score.

- For the perfect score. One more. - You can do it.

You're guaranteed to pass.

One more.

- Uie's completely fine. - Yes.

One more. You got it.

- Seol In Ah, you can do it. - Right now,

you've done 39.

(39th lap, 6.7 seconds)

If you do four more, it's the perfect score.

That's right. In Ah, one more.

One more, In Ah.

One more, In Ah.

(Only 4 more for the perfect score)

(Turning on the booster)

Two more, In Ah.

(Giving her all until the end)

One more and it's over.

Begin. Go.

(Only 3 more for the perfect score)

In Ah. You can do it.

In Ah, two more.

(But she can't keep up as she wants.)

- In Ah, two more. - Go.

(41st lap, 6.7 seconds, In Ah)

Okay. In Ah, you're out.

(In Ah ran out of stamina.)

(Exhausted)

That's right.

(Uie began her 43rd shuttle run.)

Now, it's Level Six.

She doesn't look tired at all.

(The queen of cardiovascular endurance looks fine.)

(3 seconds remain.)

(43rd lap, 6.5 seconds, Uie)

Now, Level Six.

(A perfect score for a firefighter)

- Let's go. - You're awesome.

Level Six.

(I still have stamina left.)

For 6.5 seconds.

She's getting faster. She's focusing.

That's right. You need to go faster.

Speed up.

(Uie's race isn't over yet.)

You can do it.

Go.

One more.

- Uie, you can do it. - One more.

- Go, Uie. - One more.

- You can do it. - Yes. One more.

Go, Kim Yu Jin.

- Keep it up. - You can do one more.

- Yes. - Let's go.

Let's do just one more.

Let's do one more for the last time.

- Let's do one more. - That's really amazing.

That's crazy. How is that possible?

- You have plenty of time. - I know you can do it.

Try two more. You can do it.

- Uie, you're awesome. - Ready. Go.

Go. You can do it.

Nice mentality.

- Oh, my gosh. - Good job.

(The oldest gives her all to the end.)

(51st lap, success)

(Now, Level 7 for 6.2 seconds)

Level Seven.

(52nd lap, 6.2 seconds)

(She keeps running without a break.)

(The ace of cardiovascular endurance is in pain.)

(52nd lap, 6.2 seconds)

Okay.

Okay.

(Uie's final record: 51 laps)

You're amazing.

(The oldest showed extreme mental strength and stamina.)

You're so sexy.

Wasn't that hard?

You must be exhausted.

That was really amazing.

(The first shuttle run training ends.)

- Nice. - That was crazy.

In Ah, you were so close.

It's okay.

Good job.

You're awesome.

(Look up Iron Girls Timer and run together.)

How was it?

Don't you taste blood in your mouth?

- Yes. - Don't you feel like throwing up?

I feel like my glutes are about to explode.

- Right? - The time...

- was against my will. - True.

She hasn't recovered yet.

- I can't recover. - I've never seen you...

- struggling that much before. - It hurts.

Enduring that is part of this training.

Imagine you're getting trained to get used to it.

- It's really painful. - Uie.

You're still good. Fifty-one laps.

That's insane.

We have someone...

- who got the perfect score... - She's amazing.

- on the firefighter test. - She was on Level Six.

The number one firefighter is on Iron Girls.

Everyone, please send us lots of support.

(Look forward to their boxing challenge.)

Uie got the perfect score.

Unfortunately,

I have bad news.

You have one more.

(One more shuttle run to go)

- What? - This one?

- This one? - You're lying.

We're doomed.

This is a different shuttle run.

This is an interval shuttle run.

What's that?

If you run 20m within the given time,

(Run 20m on time)

That counts as one lap.

You have ten seconds to rest here.

(10 seconds to rest and recover will be given.)

After plenty of rest,

you set off again after the beep.

Control your pace and run 20m.

And that counts as two laps.

Rest for ten seconds and run for the third lap.

You'll run and rest for ten seconds...

repeatedly.

For laps 1 through 10, you have 9 seconds.

For laps 11 through 20, you have 8.5 seconds.

For every ten laps, your time will decrease...

until it is only six seconds.

(They will continue until they run out of their stamina.)

You must recover fast...

- in ten seconds. Okay? - Yes.

Instead of standing there,

you need to keep moving,

catch your breath,

release lactic acid,

and set off again.

(In the actual match, boxers throw explosive punches.)

(When the round ends, )

(they must recover in a short time.)

You must run at least one more time to increase your stamina.

Let's try. We're also given a break.

- Let's go. - Do your best.

To win, you must run one more than you have in mind.

- Let's do this. - We can do it.

Ready.

Please sound the buzzer.

(1st lap, 9 seconds)

This is more than enough time.

Take it easy.

Nine seconds are more than enough.

That's right.

(1st lap, 9 seconds)

- Good job. - Nine seconds...

- isn't that long. - No.

Focus.

Pay attention.

Take a deep breath.

(10 seconds to rest)

(2nd lap, 9 seconds)

That's right.

(2nd lap, 9 seconds)

(10 seconds to rest)

(Running in place)

Sae Rok, that's good.

Don't just stand there.

Try to recover.

Lactic acid builds faster than you think.

(It's important to keep running so the lactic acid doesn't build.)

That's right. Good job.

Good.

Yes. Keep moving.

(Keep moving.)

(The Iron Girls move lightly to recover.)

Okay.

Focus. That's right.

Focus.

Take a deep breath.

(There's no issue yet because there's a break.)

That's right. Run lightly.

(Managing their stamina by controlling their pace)

Okay.

Now, it'll get 0.5 seconds faster.

(Level 2 of 8.5 seconds begins.)

When the time decreases,

you need to check how much you can keep up.

(Getting faster as the time decreases)

Good.

(Relaxed)

Learn to control it.

You've done 20. Now, it's getting faster.

This time, it's eight seconds.

Good.

You have the composure.

(Sae Rok, who was out after 19 laps, is still energetic.)

After the 30th lap, the time gets 0.5 seconds shorter.

Now, it's 7.5 seconds.

That's right.

Now, it's seven seconds one-way.

Now, it's 6.5 seconds.

After 60 laps, it's down to 6 seconds.

(Keeping the average pace of 6 minutes and 15 seconds)

The time won't decrease anymore,

so do as much as you can from here.

Let's go.

(It's 3 seconds shorter than the beginning.)

You've done 70 laps.

Okay. 80 laps.

(81st lap, 6 seconds)

(Sae Rok's running out of breath.)

Don't lose control.

You have to endure it.

(Hesitant)

(Hesitant)

Focus.

(Sae Rok's exhausted after running for over 20 minutes.)

Sae Rok, you need to focus.

You're falling behind because you hesitate before the start.

Take a deep breath. Control your breathing.

(Panting)

Good. Good job, Sae Rok.

You must get in there and recover fast in ten seconds.

Don't bend your waist.

Keep your waist up.

Don't bend down when you reach it. Catch your breath.

That's right.

Keep moving.

You need to move a little to recover.

(They must keep moving to avoid lactic acid from building...)

(for this training.)

Let's go.

- You can do it. - Keep it up. You can do it.

You're recovering now. You found your tempo.

You found your tempo.

Okay. You still have the composure.

(You still have the composure.)

They're so relaxed.

They're so relaxed.

(The other 3)

You're all relaxed.

So I'm going to extend the distance.

You have to reach here.

- That's not good. - Okay. Focus.

(Extend the distance?)

(Expanding from 20m to 22.5m)

(Sae Rok doesn't have the stamina to stay up.)

Keep your waist up.

Sae Rok, run one more time.

One last time.

Good job.

(Now, it's 2.5m longer.)

Keep your waist up.

You can do it.

Try just a few more.

Recover fast.

(They feel the difference right away.)

Okay.

(Panting)

Okay, Sae Rok. One more.

(Running out of breath)

Okay. It's only begun.

Don't bend down.

Sae Rok, don't bend down.

(Captain Uie)

Good.

Good.

(Trying one more time without giving up)

(She didn't arrive before the finish tone.)

Sae Rok, you're out.

(Sae Rok's final record: 102 laps)

- Well done. - Good job, Sae Rok.

- Good job. - Good job.

(She has given her all that she can't even respond.)

(While Sae Rok is catching her breath, )

(the other 3 still have iron stamina left.)

We can do it.

(the other 3 still have iron stamina left.)

Let's go.

(104th lap)

(105th lap)

Okay. Good.

You can do it.

(106th lap)

You can do it.

(In Ah and Ju Hyun barely make it.)

(As it goes, they start to run out of breath.)

(Panting)

(Panting)

Okay. Ju Hyun, focus.

(30 minutes after the interval shuttle run began, 107th lap)

Listen to me while you recover.

For every 10 laps, I'm going to increase by 2.5m.

(You're increasing the distance?)

(Sighing)

Okay. Go.

(108th lap)

(109th lap)

(110th lap)

(111th lap)

Now, you're running 25m.

Okay. Sae Rok, move it here.

Okay. There.

(Increasing 2.5m)

(It's 5m longer than the beginning.)

Now, it's 25m.

Okay. Focus.

You can do it.

You can do it. Run for it.

(Running as fast as they can at 4-minute pace)

You can do it. Run for it.

(Close)

You must recover fast.

Yes. You need to recover fast.

(Recovering quickly in 10 seconds is the key.)

(Groaning)

- You can do it. - Good.

- You still have a long way to go. - We got this.

Okay. Go.

(Running as fast as they can after the distance increased)

Okay.

(20m, 9 seconds, 25m, 6 seconds)

(Because they're running faster, they run out of breath even more.)

(Ju Hyun is catching her breath far away from the start line.)

Stand at the line.

It's a waste if you run 1m more.

(Ju Hyun began further away from the start line.)

(Uie, In Ah, Ju Hyun)

(117th lap, 6 seconds)

(She begins to fall behind.)

Get in there.

Get in there.

(Passing)

(Far off)

No.

(Park Ju Hyun's final record: 116 laps)

Ju Hyun, you're out.

Well done, Ju Hyun.

- Gosh. - Go.

Go.

You can do it.

(Only Stamina Queen Uie and Sports Genius In Ah remain.)

(Panting)

(Sports Genius is catching her breath.)

Okay. Go.

Good.

(118th lap, 25m, 6 seconds)

You can do it.

Okay. In Ah, you're doing good.

Keep your waist up.

Keep moving, so you can recover.

Keep it up. Let's do a few more.

Good.

Good.

(Uie, In Ah)

(In Ah uses explosive power to catch up with Uie.)

(Groaning)

(Stamina Queen Uie also runs out of breath.)

(Shaking her head)

(Although they're exhausted...)

You must recover as soon as you come in.

(They squeeze their stamina and mental power.)

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

You got this, Seol In Ah.

- In Ah, you can do it. - Good. Okay.

Okay. Come in.

Uie, you can do it.

Okay. You made it. Okay.

- No. - Here. Okay.

It's longer now. It's 27.5m.

- No. - Here.

(While they're confused, it became 2.5m longer.)

It's longer now. It's 27.5m.

My goodness.

That's crazy.

It's longer now. It's 27.5m.

- I don't think I can do it. - You can do it.

Give it a try, both of you!

Hey.

You can do it.

You can make it.

(Clenching her teeth)

- You can do it. You can make it. - Go, Seol In Ah.

(In Ah marches forward with an explosive energy.)

(She makes it before Uie.)

(In Ah passes out upon arrival.)

(She can't stand up even at the tone.)

(Seol In Ah's final record: 123 laps)

(In Ah gave it her all until the end.)

Uie, try a few more.

Try a few more. You can do it.

Hang in there.

Okay.

You look like you can go 0.5 seconds faster.

Go, Uie.

Recover fast.

Go, Uie.

(27.5m, 6 seconds, Completing 124 laps)

(She must recover quickly to run one more time.)

Uie, you can go faster.

- No. - Run up to here. Okay.

I can tell.

- Good. - Good job.

- Good. - You're doing great.

You got it.

(Running at the pace of 3 minutes and 36 seconds)

- Okay. Keep going. - Uie.

Go.

You can do it.

Okay. One more. Hurry up.

- Go. - You can do more.

- Let's go. - Go.

Run.

Recover right away.

You can do a couple more.

(The shuttle run even makes Stamina Queen Uie bend down.)

Recover right away. Let's do one more.

Go.

You can do it.

- You can do this! - Last one!

Let's go.

Okay. Uie, you're out.

(She didn't arrive before the finish tone.)

Good job.

(Uie's final record: 127 laps)

That was amazing.

Good job.

(I'm proud of you, Uie.)

(Flopping)

When the athlete is down, the coach is happy.

It means the training went well.

You were good to the end.

Good job.

(Everyone's lying down somewhere.)

Good job.

Thank you, coach.

(The result of successful shuttle run training)

Good job.

See? You can do it when you endure it.

Let's go, girls.

Gather around.

Gather around.

(Uie's still catching her breath.)

(Grunting)

(Uie finally gets up.)

(Rolling)

Uie.

Are you okay?

Ju Hyun, I can't go.

- Come here. - I...

Good job. Where does it hurt the most?

- Here. - Your thighs?

- Your thighs? - Yes.

Good job.

- Everyone did great. - Good job.

- How was it? Was it hard? - Yes.

- It was sweet. - It was sweet?

- Yes. - That was delicious.

In both Seasons 1 and 2,

I've never seen Uie struggling so much.

- It's the first time. - It's the first time.

Really?

(In Ah, don't sit down.)

(No. Don't sit down.)

(During their first boxing lesson)

(Unlike the other three who fell on the floor, )

(Stamina Queen was never exhausted.)

(She couldn't get up for a while.)

Do you understand why we lie down now?

- Do you get it now? - Every time we lie down,

- you always tell us to get up. - That's how we feel.

She always does that.

- You did 100. - Did I?

- You did 100. - I don't know.

Sae Rok ran 102 laps.

Give it up for her.

Keum Sae Rok.

(Interval shuttle run)

Uie did 127 laps.

In Ah did 123 laps.

Ju Hyun did 116 laps.

Sae Rok did 102 laps.

I think I really need this training.

- Why? - Because...

if I could choose between 10km and this,

I chose 10km before.

I couldn't put in my everything at once and rest.

I never ran out of breath this much before.

If I do this a lot,

I think I'll be able to speed up.

This is what I need.

I saw In Ah struggling to run in Season One.

After seeing how much she improved,

I think I can do that too.

I'll be able to improve.

I realized as I watched her.

I'll do my best to keep up.

You're getting better.

Iron Girls have strong mental power.

Don't forget to increase your stamina.

- Yes. - Yes.

Don't forget...

- that you're triathletes. - That's right.

I hope you pull off boxing as well.

I'll be rooting for you from afar.

- KO! - Iron...

- Girls! - Girls!

Bye!

- Good luck. - Bye.

I hope you come visit us again.

(A few days later)

(Covered in ocean fog)

(A desolate beach)

(A tense atmosphere)

(The place reminds you of the movie "Silmido.")

It's the perfect day for the brutal training.

Gosh. We've got to make...

the most of a day like this.

It's really cold.

- Isn't it suddenly chilly? - It's better than earlier.

Hi.

Hi. Isn't the weather great today?

Today's weather...

is perfect for the brutal training.

- Seriously? - It's too cold.

A day like today is...

- Isn't it quite cool? - Yes.

- It's cold. - It's cold.

- It is, right? - It's cold.

On a day like this, you hit a record high.

(She's had enough.)

You must go all out on a day like today.

- I'm serious. - Don't you hate the cold?

That's why I came bundled up.

- Isn't that a bit too thick? - To keep myself warm.

- I'm wearing three layers of pants. - How thick is it?

- I can tell. - It's so cold.

By the way, we're at the beach.

Don't tell me we're going in the water to swim...

- and such. - What?

In this weather?

Today will be quite a surprise.

- That's right. - What could it be?

- What is it? - What's going on?

We've invited...

the strongest female fighters...

from each sport...

in Korea.

What? Look at their uniforms.

They've come in their uniforms.

Hold on. Didn't we wear that uniform last year?

- No. No way. - What are you doing to us?

Don't do this to us.

She's Operator Jo Sung Won.

You know her.

Of course. I watched "The Iron Squad" countless times.

Oh, my gosh.

(From Sergeant Jo Sung Won of "The Iron Squad")

Wrestling?

- This is too much. - Seriously?

Taekwondo?

How intense.

Jiu-jitsu? This is just wrong.

- Move a little to the side. - Come on.

(The ladies approach with a commanding presence.)

I'm scared.

- Come on. - Wait.

What are you doing to us?

Don't do this to us.

Here are the taekwondo athletes.

Special forces martial arts.

(Special forces martial arts)

Wrestling.

(Wrestling)

And jiu-jitsu athletes.

(Jiu-jitsu)

We've invited the best martial arts for real combat.

- I'm suddenly nervous. - I'm nervous.

(With the strongest female fighters in Korea, )

(they must fight square and fair.)

What?

- Yes! - Nice!

Push it.

(A special stamina training with the female fighters)

(The so-called...)

Our team will end up with a lot of water.

(Female Fighter's Training Camp)

(Coming soon)

- One, two. - Go.

With these ladies...

Don't be too scared.

- You should've known your limit. - No, wait.

- There's no limit. - Seriously?

You look like...

four hamsters huddled up.

- You're all huddled together. - We're doomed.

Pull your shoulders back. Relax.

I can't help but feel scared.

I can sense the bloodthirsty energy from this side.

I can't even look this way.

Seriously.

- I'm scared. - Right.

You can't be like this in the real game.

Pull your shoulders back. Right.

We're here as boxing athletes today.

Be confident.

First, could each team introduce themselves?

Starting with the athletes of Korea's national sport,

- taekwondo. - How cool!

(If boxing is about fists, )

(taekwondo is about feet.)

(They have the strongest feet...)

(in Korea)

(The strongest women fighters of taekwondo)

Coach Kim So Hui...

- has over 100 medals. - Sorry?

I've won in every national competition.

(Hong Hyo Rim)

She has no rival.

- That's so cool. - Nobody beat her for a year.

They are incredible. Welcome.

Thank you.

- They're amazing. - And...

can we get a sneak peek at some...

- taekwondo sparring? - Yes.

We'll give you a demonstration.

You will?

- Let's have a look. - What an honor.

Where's my phone?

Taekwondo sparring is done in rounds.

- You score a point... - Yes?

Only when you properly hit the head and torso.

- That's quite similar to boxing. - It's like boxing.

In boxing,

you must hit the head or the torso.

- Please watch them carefully. - Okay.

- Okay. - Good.

Attention. Bow.

(The match begins.)

Get ready.

Fight.

Fight.

(An intense kick from the start)

- That's loud. - She made the first move.

(Kicking)

- She dodged it. - Front foot high.

(A speed that could knock you out if you get hit)

(A powerful impact from the tip of the foot)

The striking power is...

She dodged it.

I'm glad we're using our fists.

If we were kicked...

(Screaming)

(After a punch, )

(she goes in with a highly advanced kick.)

The athletes are using footwork.

Like boxing, they must measure the distance.

Similar to boxing,

taekwondo also uses footwork...

- to mainly evade attacks. - Exactly.

Footwork is extremely important,

just like in boxing.

- You're right. - Yes.

(Using their footwork to size each other up)

(A kick attack, similar to throwing a jab in boxing)

What was that?

(An intense battle of nerves, both trying to read each other's moves)

Oh, no.

No. Don't fight.

Wait. They must fight.

There's one minute left.

That was the most difficult kick.

The double face kick.

(Flies in with a kick...)

(and follows up with a high kick)

That was...

(As soon as the opponent changed sides, )

(she launched a spinning kick.)

She went in for it immediately after she changed sides.

That was the highest-level kick, the turn kick.

- How cool. - It's called a turn kick.

They look cool.

So cool.

Stop.

(The sparring ends.)

Attention. Bow.

How cool!

- You are so cool. - You are so cool.

It's my first time watching a match.

Hearing the sound in person...

It was a lot intense than I imagined.

- I feel the pain. - The force...

After getting hit by that kick,

- my tailbone shattered. - What?

- Many UFC athletes use the kick. - Really?

After all, taekwondo kicks are powerful.

Also, counterattacking is difficult.

If you get hit once, it's over.

It sounds really painful.

Taekwon!

(The taekwondo team put on a great match.)

Next are...

the comeback heroines.

Here are the wrestlers.

(Wrestlers, the comeback heroines)

(Taking anyone down)

(Wrestling is a strength-based sport.)

(The top-tier athletes...)

(when it comes to tremendous power)

(The best female athletes in wrestling)

Gather up, wrestling!

- Shot! - Shot!

- Let's go, wrestling! - Let's go!

(Taking control with the introduction)

(Park Hyeon Yeong, Kwon Young Jin, Jang Eun Sil, Lee Han Bit)

Here we have the incredible wrestlers of Korea.

I'll show you the charms of wrestling.

She'll demonstrate what wrestling is to all of you.

The match consists of 2 rounds that are 3 minutes each.

There's also the clean sweep.

If both shoulders touch the mattress,

it's considered a win, and the match ends.

We'll proceed with...

one three-minute round.

Shake hands.

Get ready.

(The match starts.)

(An intense physical battle right from the start)

The opponent is trying a tie-up.

(Strength versus strength)

(A fierce fight)

Be careful. She used a leg trip just now.

It's a technique.

(Attacking with a leg trip)

(Earned 4 points by knocking her down)

As the opponent landed on her back, she earned four points.

That would be two points.

In total, she got six points.

- That's... - An attack.

(The red athlete counterattacks.)

A frontal attack.

A frontal attack got her two points.

She's preparing for a side roll on the ground.

In boxing, you throw punches.

But this sport is...

There are no punches.

It's a battle of tactics.

Indeed.

- It's very interesting. - Right?

- Is it? - Yes.

I see.

They're breathing heavily now.

They're short of breath.

But really...

(The two lions fight intensely.)

Sports that require body holds are...

(Shocked)

(A powerful hip throw)

Oh, no.

(Amazed)

(An advanced technique that requires strong lower-body strength)

Both shoulders must touch the ground.

When they do...

Okay.

She made a clean sweep.

(The blue athlete won as the red athlete's shoulders hit the ground.)

(Endlessly...)

(in awe)

- It felt like people... - Yes?

- were fighting in taekwondo. - Right?

But wrestling was like a fight...

- between instincts. - Yes.

You didn't avoid...

eye contact.

Even we could feel the intense battle of nerves.

- Taking the lead is important too. - Yes.

Since it's a hand-to-hand fight.

What kind of training...

- do wrestlers do on a daily basis? - We...

- train in pairs. - Okay.

We run around carrying the other person on our backs...

- or in front. - "Person?"

Yes, we carry each other on our shoulders.

- I think I've seen that somewhere. - That's normal for us.

(It's strength when it comes to wrestling!)

(The training is just as intense.)

(The most basic training is carrying people on the shoulders.)

- Captain Kim. - Yes?

I'll carry you like a princess.

- You want to carry me? - My goodness.

Not us?

- Captain Kim? Not us? - Captain Kim?

Will you become a princess?

- I'm... - He does like the color pink.

I'm almost...

I weigh...

almost 100kg. That's right.

I wonder if a wrestler can carry me.

You weigh 100kg?

Really? She's going to lift him up?

No way.

- One, two, three. - Okay.

(Will she succeed?)

(Shocked)

(Lifting him up)

She's got a strong core.

(Lightly)

- My gosh. - Seriously?

I can even walk around.

(The princess's splendid procession...)

(satisfies the people.)

Goodness.

- That was fun. - We normally...

- That was really fun. - We...

- That was fun? - You see...

It was my very first time being carried around by someone.

It was fun.

We'll start calling you Princess, Captain Kim.

- Princess Dong Hyun. - Come on.

Are you curious, In Ah?

- Do you want to... She's curious. - Yes.

- She's curious. - Please carry me.

Sure thing.

One, two, three.

That's it.

(Here comes Princess In Ah.)

Like this.

(Princess In Ah treats her fans well.)

(Excuse me.)

Please carry me, ma'am.

(The princesses keep coming.)

Something feels wrong. Hold on.

I'll carry you.

One, two, three.

- Like this. - Goodness.

Gosh, ma'am.

(An ungraded princess performance)

(Flashy)

(A beautiful dance made by wrestling)

- And... - Are you okay?

(The princess danced way too intensely.)

(Staggering)

- I hope I don't look funny. - I...

Go, Ju Hyun.

Try it, Park Ju Hyun.

- Do you have another training? - Yes.

- What is it? - There's a technique...

where you lift a person into the air.

- Got it. - Why me?

Hold on.

You're at Jang Eun Sil Amusement Park.

Walking around princess style is over.

- The merry-go-round is over. - Is it?

There's a different ride.

- Is it over? - It just closed. Yes.

- I'll show you shrimping. - A different ride.

- A shrimp? - Yes.

A shrimp?

You have to become a shrimp and bend a little.

Yes, that's it. Stay like that.

- One, two, three. - Oh, my gosh. What...

Oh, my gosh. What...

Oh, my gosh.

What's this? Goodness.

That's going too far.

Why are you bullying her?

(Wrestling is this scary.)

Are you okay?

Are you okay?

Come here, Ju Hyun.

(Running away)

(Crying)

- What is this? - Hold on.

We thought it'd be a pretty ride.

- What was that? - Are you okay?

I'm sorry.

Who hasn't been on the ride yet?

No, I refuse.

- You refuse? Are you sure? - Yes.

- I'm so scared. - Are you?

There's another ride.

What's that drill called?

What was it called again?

We call it the Titanic.

- The waist lift. - "The waist lift?"

- This one's fun. - Is it?

This is fun.

- I'll trust you. - It trains your waist, right?

- That's right. - Right.

- Okay. - One, two, three.

One more time. Okay.

(The customer is 100 percent satisfied...)

(with Jang Eun Sil Amusement Park.)

(It's as thrilling as the Viking in Wolmido.)

(Is this how it feels to become the Viking ride?)

(Full of thrills)

- That was scary. - It's over now. Are you okay?

(Feeling dazed)

- Are you okay? - That ride was awesome.

(Totally excited)

Thank you.

We have demonstrations of other drills.

- Nice. - Like what?

- We'll make it short. - Okay.

Here's the bridge and roll first.

- It's a bridge and a roll? - Let them show you.

Hold on.

Hold on.

No, wait.

- How flexible. - That looks really dangerous.

Wrestlers do the bridge and roll to strengthen their necks.

(Bridge and roll: A neck strengthening training)

That's no joke.

(Insane wrestling drills)

(As striking as a parade)

(Shocked)

- Isn't that breakdancing? - "Breakdancing?"

- Thank you. - Thank you.

(Jang Eun Sil Amusement Park closes.)

I'm very fond of the next sport.

It's one of my favorites.

The ultimate sports of push-and-pull.

- What is it? - Here are...

the female athletes of jiu-jitsu.

(Jiu-jitsu, the ultimate push-and-pull sport)

(Strangling the opponent)

(Grabbing and twisting)

(The beauty of detailed control)

(An unbeatable streak of medals)

(The strongest female athletes of jiu-jitsu)

(Lee Yu Jin, Kim Na Hyun, Sung Ki Ra, Choi Hee Ju)

I personally know Sung Ki Ra.

When talking about female jiu-jitsu athletes,

Sung Ki Ra is the one.

- Uie asked... - She's a world-class athlete.

If it was different from judo.

I'm confused because of the similar uniforms.

Many judo techniques are done standing up.

In jiu-jitsu, we either twist the opponent's joints...

or strangle their neck.

It's a form of martial arts with the goal of dominating the opponent.

Sorry, ma'am?

It's scary because you're explaining it to us so nonchalantly.

- It's... - You strangle and twist?

- Strangle or... - It's...

It's either you make your opponent pass out...

or break a part of their body.

It's that kind of sport.

- That's a sport, right? - How is that a sport?

Of course, it's a sport.

The opponent can surrender by tapping.

With that, the match ends.

The match ends when the opponent signals surrender.

Do some people actually break bones?

Many break their bones because they refuse to surrender.

Some even continue the match in that state.

- What? With a broken bone? - Yes.

I think it's a good idea to show us a sparring session.

(A thrilling yet intimidating jiu-jitsu match)

(A jiu-jitsu match)

Normally, each round lasts...

- for five minutes in jiu-jitsu. - Five minutes?

- That's long. - Yes.

- Five minutes? - Yes.

It sounds fun.

Combate.

(The match starts.)

They both pulled guard from standing.

- The neck. - Hee Ju is trying to strangle her.

(Her arm goes out to grab and strangle the neck.)

Take the arm away.

- She locked her in. - She's locked in.

She's strangling her with her uniform.

- Really? - No.

She's trying to twist her ankle.

(It looks painful just watching it.)

Her finger is going in.

(All they can hear is the rustling of their uniforms.)

It's intense without a single word.

The athletes are trying really hard...

to strangle and twist each other.

Yu Jin is trying to subdue Hee Ju by pushing her down.

(Shocked)

(The helicopter armbar technique)

(Surrendering)

She has tapped, which means she surrenders.

She used the armbar technique.

(That looks painful.)

But how can you stay silent...

when you're in pain?

The moment we make a sound, it means we surrender.

- Any kind of sound? - Yes.

Are there childish athletes who pinch the opponent?

- Many do it. - Really?

I also do it at times.

- What? - What?

Please edit that out.

How do you pinch your opponent?

When they're being cheeky, I grab their thigh...

as I'm grabbing their uniform.

Does the match end when they scream?

- Yes. - I see.

I feel like jiu-jitsu causes the most injuries.

How is it one of the most popular recreational sports?

It's really popular.

Regardless of your gender and weight,

you can spar every day.

Small-framed people can beat the bigger opponents.

That's what people are charmed by.

In short, you can dominate...

your opponent regardless of the weight difference.

Right.

If you win that match, imagine how good it will feel.

Can you even throw Captain Kim over?

Of course.

You said you could do a bit of jiu-jitsu.

- Well... - How about a match?

He keeps whispering in my ear, "I'm a brown belt."

He's a brown belt?

What are you waiting for? Take your shoes off.

Me?

Come on. Jiu-jitsu is easy.

I'm not bad at jiu-jitsu.

(Knowing this could happen, he came prepared.)

Let me put on my uniform.

Why is your uniform so flashy, Captain Kim? It's like...

It's pink for our princess.

I received a pink uniform.

Captain Kim. Your uniform is quite tight on you.

Did you borrow someone else's?

- It's small. - Too small.

It's because I'm wearing three layers of pants.

The athletes in the back must be embarrassed.

This is... What is it?

Is it weird? I'm sorry.

- Isn't it too small? - It's too small.

The pants look like they're about to burst.

I don't think he can even move in those.

- Are you okay? - Yes, I'm fine.

(A big difference in physique, even at a glance)

(Provoking)

(Relaxed)

(Height: 191cm, Weight: 94kg)

(Height: 156cm, Weight: 48kg)

(Can she overcome the noticeable physical difference?)

She knocked him down in one go.

(A technique that breaks the opponent's balance from behind)

(Screaming)

(Laughing)

You can't make a sound. Hold back.

You made a sound.

- Disqualified. - I bet he'll tap out faster...

than it took him to change.

(The fighter lost quite some face.)

(She starts twisting his arm.)

Tap.

- He can't handle it. - Tap.

(A perfect and successful armbar)

You groaned within ten seconds.

- She's really strong. - Thank you.

Thank you so much. That was a great demonstration.

Next up, they are the definition of strong.

- How cool. - They're just strong.

They don't dominate their opponents.

- They kill them. - Exactly.

They kill them!

They've got iron stamina and a soldier's spirit.

We've invited four of the best female soldiers.

(Special forces martial arts)

(Just in time, the ocean fog rolls back in.)

(The team that best fits the vibes of "Silmido")

(Not just an ordinary match)

(The strongest of real combat)

(The strongest female soldiers in special forces martial arts)

Salute.

Staff Sergeant Jo Sung Won...

of the Korean army's 35th Special Mission Battalion.

- Unite! - Unite!

Korea Army Special Warfare Command's...

Sergeant First Class Kim Ji Eun.

Staff Sergeant Yang Hae Ju.

Unite!

Staff Sergeant Lee Hyun Seon of the 707th Special Mission Group.

I'm getting goosebumps.

I'm getting goosebumps.

I got goosebumps.

They are female soldiers from the special forces.

The most brutal training ever.

They will give a sneak peek of what...

- special forces martial arts is. - I love you all.

- They're the best. - I made a sudden confession.

(Special forces martial arts demonstration)

Salute to the people.

- Salute! - Salute!

They are so cool.

I bet they'll be cool.

As you were!

Get ready.

(A knife appears with a battle cry?)

- What? - What?

What is this?

(Screaming)

(They're moving so fast that the knives aren't even visible.)

That's scary. They keep stabbing.

- How scary. - Oh, dear.

They're already dead. They're dead.

- Aren't you all so cruel? - They're dead.

(Like being in the very center of a real battlefield)

Put your hands up. Do it!

(Like being in the very center of a real battlefield)

(After punching her face, )

(she takes the gun away.)

(Shocked beyond words)

- That's... - What is it?

Isn't she going to break it with her shin?

- No, don't do it. - Stop.

- I'm scared. - No way.

- That's... - What is it?

Isn't she going to break it with her shin?

- No, don't do it. - Stop.

- I'm scared. - No way.

Seriously? Won't it hurt tons?

What is she going to do?

No, wait.

- With her shin? - No, wait.

(Layers of marble sheets)

How many is that?

(Shocked)

- You can break them, right? - No.

- We can't. - Really?

(Screaming)

(No, stop!)

Stop.

With her shin?

(Screaming)

(What did I just witness?)

(The hamsters have frozen due to the shock.)

They might even rip people apart.

Attention.

Salute to the people.

- Salute! - Salute!

(Maintaining perfect precision until the end)

As you were!

To your positions!

- What are we doing today? - What are we to do?

- The athletes... - They're shocked.

Shocked after seeing them break...

and swing knives.

Even Jang Eun Sil was like,

"We can't do that."

- "That's scary." - We can't do it.

You demonstrated deadly intent.

- It was shocking. - How can we...

So what are we doing today?

- We... - I don't think...

- we should be here. - Exactly.

What do you do when you don't have any weapons?

When we don't have any weapons,

we use available parts of the body...

to cause damage.

So even your body is a weapon.

- Yes. - You're literally a weapon.

Certainly.

(Smiling)

When you strike someone,

you must look them straight in the eyes.

And the critical parts of the body.

We call it the kill box. We aim for those parts.

While keeping sharp peripheral vision...

- "Kill box?" - "Kill box?"

You call a person's face a "kill box?"

- "Kill box" is a big shocker. - I can't believe it.

Kill box.

(Let's remember kill box even during boxing.)

So what are we doing?

- I'm dead scared. - Wait.

With these amazing women assembled,

we'll focus on the essence of each sport...

- Yes. - and learn self-defense skills...

we can actually use.

Is it okay for us to learn it?

Of course, it's okay.

In broad daylight in Sillim-dong, Seoul,

a man attacked passersby with a weapon...

The man who assaulted a female stranger...

in the middle of Gangnam, Seoul,

was caught after four days.

("A Teenage Boy Randomly Assaults a Female Stranger")

("A Public Knife Attack in Broad Sparks Public Fear")

("Series of Daytime Stabbings Raises Citizens’ Concerns")

(News about random crimes has increased recently.)

Imagine yourself walking alone at night.

If an unidentified assailant...

appears in such a situation,

you might scream and panic.

That's so scary.

We'll learn self-defense skills...

based on techniques and moves...

anyone can apply in everyday life.

This is a rare chance.

Self-defense is a martial art used to protect the body.

You can say that...

everyone here is a self-defense expert.

(Self-defense: A martial art used to protect the body)

Before we learn self-defense moves,

let's watch what someone can do...

if they encounter...

an unidentified assailant while walking...

the streets at night.

Where's the unidentified assailant?

If you walk around,

an unidentified assailant will appear.

- How scary. - He's scary.

His face is dead serious.

My heart is suddenly racing.

Uie is walking alone at night right now.

(How will she defend herself?)

(Situation 1: She runs into an unidentified assailant.)

- I'm scared. - I'd better go home.

This is scary.

Oh, my gosh.

(He whips out a knife?)

(You have a knife?)

(Flustered, she backs away.)

(She struggles in silence.)

You forget to scream in that situation.

(Worried)

(Doing everything she can to free her arms from his grip)

I'm sorry.

(Unable to do anything)

What are you...

- I quit. - See that?

- She couldn't do anything. - Uie had nothing with her.

There was nothing she could've done.

That knife itself was intimidating.

The moment you see the knife,

- you're frozen in shock. - But that just now...

wasn't because Uie didn't know any self-defense moves.

Most people...

would react the same way she did if an assailant...

- suddenly pulled out a knife. - That sounds scary.

The strongest...

special forces martial arts move one can use when facing someone...

with a knife.

If Sergeant Kim Ji Eun could kindly teach us.

The assailant might give up on pulling out the knife.

How cool.

Take it out, and he's in big trouble.

(How will she handle...)

(the unidentified assailant with a knife?)

(Screaming)

- My gosh. - Oh, dear.

- What? - What?

(What?)

- What was that? - Really?

For real?

(Was that a special forces martial arts self-defense?)

- I think I can do it. - Same here.

- I can do it! - Let me do it!

- Time out. - I can do it too.

- Time out. - What was that?

Sergeant!

Didn't you show us those flashy moves earlier?

But for real, think of this as a basic self-defense move...

that anyone can do,

even without any martial arts training.

The first thing you should do...

is scream.

You have to catch the attacker off guard.

(Notify others that you're in danger by screaming)

Please help me!

(An intense scream practice)

Second, get close to the assailant.

Get as close as possible...

and push hard with your weight.

When you do, pull your arms away fast.

If you keep your arms out, you might get cut by the knife,

or the assailant might attack you again.

Push him fast...

and pull your arms away.

Third,

run towards the exit...

or anywhere it's crowded...

and shout, "Save me. Help me."

"Call the police."

You must call out for help.

Please remember those three steps.

But in a real-life situation, you might be unable to scream.

- From the shock. - Yes, from the shock.

(When Uie had run into the unidentified assailant earlier, )

(she got flustered and couldn't say a thing.)

(When facing an unidentified assailant, )

(one must notify of the situation by screaming.)

Those who have never screamed before...

might forget to scream.

That's why you need to practice multiple times.

(Screaming should also be practiced.)

To compare the before and after learning the self-defense move,

Uie will try it again.

(An actual practice of the self-defense move)

- Push him down. - Let's do this.

Here I go.

Should I go home?

Home...

(Screaming)

Help me!

(Well done.)

That was perfect.

(Uie was perfect.)

If someone screams like that,

- I would step outside. - Same here.

- But that was a really useful tip. - Right?

I want to know wrestling's self-defense move.

- I'm really curious. - Me too.

My situation is when an unidentified assailant...

picks a fight with me...

or grabs my shoulder from the front.

I don't think anyone will pick a fight with you.

No one will...

Who would pick a fight with you?

- She's so cool. - I'll show you a self-defense move.

(What kind of self-defense move will Team Wrestling show?)

The weather is nice.

(She walks as she enjoys the weather.)

What's this?

(What was that?)

What's this?

(She quickly does a shoulder throw.)

(Giggling)

(They become speechless.)

My goodness. I mean, that's...

That makes me want to learn how to wrestle.

- Seriously. - Is it possible...

- for us to do that? - That was great.

- Of course. - You can definitely do it.

- Really? - Of course.

When the opponent comes near and grabs my shoulder,

I'll grab the bending part of the arm...

with force like this.

(Press the bending part of the arm that's grabbing the shoulder.)

Then comes the right leg.

Move the right foot forward.

Then the left foot will go in.

It won't go too deep.

The feet should be kept straight.

Form number 11 with your feet.

(As the left foot goes in backward, form number 11 with both feet.)

Then stick out your bottom...

toward the opponent's pelvis. Have it rest on the pelvis.

Why do you need to stick out the bottom?

It makes the throw easier.

If you don't stick out the bottom, you'll just show your back.

If I don't stick out my bottom,

it'll be easier for the opponent to jump me.

- That's right. - He can use his legs to block me.

But if I stick out my bottom and throw him over my shoulder...

(Not sticking out the bottom versus Sticking out the bottom)

I'll go over what I learned.

The opponent grabs me.

- "Look at this punk." - Grab the arm.

From number 11 with your feet.

-Stick out the bottom. - Do it as you sit down.

- Lie down. - There you go. That's it.

(100 points for reviewing)

- It was cool. - He went over.

No. You don't pick up and throw the opponent.

When you pull the opponent, he's bound to follow.

- So I just do it like that. - Afterward,

he trips over your body and falls.

Depending on how I bend over, the opponent follows.

- I use the lack of balance. Yes. - So this is how I do it.

- Like this? I get it. - Yes.

(Sports Genius, In Ah picked up a wrestling move.)

(Self-defense in wrestling, practicing an actual situation)

I'll go home quickly and give Julie a snack.

(In Ah is going home after a boxing practice.)

What?

Like this.

(Don't defy me. I'm Simba Seol.)

(She runs away screaming.)

- She's really good. - I know. I acknowledge her talent.

- She's really good. - You did very well.

- Well done. - Seriously.

Seniors.

(Loyalty to the seniors.)

Iron Girls 3 will be on wrestling.

- Let's go. - Wrestling.

Now, we'll check out Team Jiu-jitsu's self-defense move.

They knock out the opponent.

We'll block the carotid artery.

We can make the opponent faint in five seconds.

- What will you block? - What will you block?

- "Carotid artery." - "Carotid artery?"

How scary.

Let's check out a demonstration.

(Situation 3. You fall down when an assailant pushes you.)

(Walking quietly)

My goodness.

It's scary!

(He holds down both hands.)

Oh, no! What is she going to do?

(If it's real, it'll be a terrible situation.)

(She puts him in a choke hold right away.)

- Gosh, he picked the wrong girl. - This is bad.

(Strangling to finish him off)

- Gosh. - He picked the wrong girl.

(The assailant passes out.)

You might think, "Who falls for such a move?"

But if the assailant doesn't know jiu-jitsu,

- he won't know what's happening. - Right.

(Triangle choke: A technique of making a triangle...)

( with both legs. and strangling the opponent's neck.)

Ju Hyun, you should try the triangle choke.

You punk.

You punk, come here.

(The childish assailant attacks without fear.)

What?

(She uses the technique right away.)

Hold out as much as you can.

Hold on.

Hold out.

I already know what it feels like. Do you want me to hold out?

Yes.

You can hold out further.

(My goodness)

(Tapping)

(I get that it's impressive.)

(If it gets used on you, you'll die.)

It was a kill box. Ju Hyun, you were stuck in a kill box.

Ju Hyun, learn the technique.

Okay.

- I'll lie down. - Yes, you need to lie down.

- That's right. - You need to lie down.

Now...

That happens a lot...

during a jiu-jitsu lesson.

Let me explain.

If you keep your legs closed in jiu-jitsu,

you increase your chance of getting subdued by an opponent.

(Even after she falls down, her legs are spread open.)

You need to keep your legs open to keep the assailant from coming.

Then the person on the floor can gain the upper hand.

- With your knees... - There you go.

Move your knees to the chest...

and step on the assailant's pelvis to move up a bit.

- Then... - Take out one leg.

That's it. Take it out.

Nice.

Now, your ankle should reach the knee pit.

(One ankle should reach the knee pit of the other leg.)

Bring the knees together with force.

- The knees. - Do it with force.

- Squeeze. Yes, that's it. - Gosh.

(Squeeze the knees to suffocate the assailant.)

If you keep strangling,

you'll block the carotid artery and make the assailant pass out.

I like this technique. I think it's nice.

- Okay. - Let's try it.

(Happy)

(She keeps her legs raised to use a technique.)

- The legs. - Use your knees.

(Ju Hyun does it one step at a time.)

Guard.

(She puts her in a choke hold!)

(That's impressive.)

(Squeezing with all her might.)

(Tapping)

(Self-defense in jiu-jitsu is over.)

Even if you know the basic steps,

you can't use a technique without practice.

You can make it your own through practice.

- It could save your life. - That's right.

So keep that in mind...

and practice.

- Okay. - Okay.

All right. Thank you for your hard work.

Eating is a part of training.

- Let's have lunch. - All right.

- I love it the most. - For lunch,

I'll buy you pizza.

- I love it. - Pizza.

I'll buy you tasty pizza.

- Thank you for the food. - Thank you.

Please eat up.

- It looks tasty. - It's on me.

Hold on. I love this pizza the most. Seriously.

This pizza is very popular these days.

(A hearty lunch for the female fighters)

(Sweet corn...)

Whole shrimp.

(and whole shrimp that's covered in spicy seasoning)

- It's really tasty. - It's tasty.

(Humming in approval)

I think the dough is really tasty.

- It's so tasty. - The cheese is so chewy.

They didn't skimp on the corn and shrimp.

Everyone, is it tasty?

- Yes. - It's tasty.

- It's my first time eating it. - Same here.

By the way, aren't you nervous about getting...

tasty food?

(A wave of nervousness suddenly hits them.)

Young Jin, save your strength and unleash your potential later.

In the evening,

let's avoid placing last.

Let's place first.

Enjoy the food.

Eat up when you can.

It might come back out today.

What do you mean by that?

(What's the legendary training for women who fight?)

(We'll win no matter what.)

(We'll persevere until the end.)

(The most powerful women in Korea)

(With 16 women who fight, )

(they'll have the most intense physical training.)

(From the set, )

(you can feel their superhuman physique.)

(Will the girls get on their knees?)

(No! Sports is all about a twist!)

(Among strong participants...)

(comes an eliminated member no one expected.)

(The team that was most likely to win, )

(Team Wrestling gets disqualified?)

(We have a chance!)

(If they don't give up until the end, )

(they might win.)

(They just need one more step...)

(to turn the tables.)

(Will they seize victory?)

(In only 2 weeks, )

(the Iron Girls become boxers.)

(But they still have a long way to go.)

(To become a champion, )

(they'll fight in earnest!)

(Will they fight among themselves?)

(Shy face...)

(and a not-so-shy punch)

(It's a matter of pride.)

(The more they punch, )

(their madness for each other grows.)

(There's no hierarchy.)

(For goodness' sake)

(What will be the result of the match for hierarchy?)