TODAY'S
WORKOUT
Barbarian Bell Gauntlet
Fri, 9 October 2026
49 minutes
Full-body power, strength endurance and high-intensity conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Prime the Engine
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Build the pace gradually and prepare the hips, shoulders and trunk for the heavier work ahead.
Complex 1 — Heavy Bell E3MOM
Time: 18 minutes.
Format: E3MOM — every 3 minutes.
Scheme: 6 rounds.
Instructions: At the start of every 3-minute block, complete all three exercises in order. Rest for whatever remains of the 3 minutes. Choose a challenging but repeatable load and keep every rep technically sharp.
Complex 2 — Bodyweight Redline
Time: 8 minutes.
Format: Intervals.
Scheme: 30s work / 10s rest x 12 intervals — 4 rounds.
Instructions: Rotate through all three exercises for four rounds. Work hard for 30 seconds, use the 10 seconds to change position, and keep the pace high without letting technique become sloppy.
Complex 3 — The 100
Time Cap: 5 minutes.
Format: Chipper.
Instructions: Complete all 100 reps as quickly as good form allows. Work through the exercises in order and rest only as needed.
Complex 4 — Core Meltdown
Time: 6 minutes.
Scheme: 40s work / 20s rest x 6 intervals — 3 exercises x 2 rounds.
Instructions: Work for 40 seconds, rest for 20 seconds, then move to the next exercise. Complete two full rounds. Keep the reps controlled and reduce the range if your lower back starts lifting.
Beginner Level
In Complex 1, use Kettlebell Deadlifts instead of Grave Diggers, Goblet Squats instead of Barbarian Squats, and Step-Back Burpee + Bodyweight Squat instead of Burpee Clean Squats. Use a lighter load and keep the same E3MOM rhythm.
In Complex 2, use Incline Push-Ups instead of Push-Up to Side Plank, Step Jacks instead of Star Jumps, and Elevated or slower Mountain Climbers.
In The 100, use Step-Back Squat Thrusts, Crunches, Lateral Step Touches and Kneeling Shoulder Taps. In Core Meltdown, use Unweighted Straight-Arm Sit-Ups or Crunches, a Bent-Knee Hollow Hold and Bent-Knee Leg Overs.
Intermediate / Advanced Options
Option 1: Use a heavier kettlebell in the E3MOM if all six rounds remain clean and repeatable.
Option 2: Complete 5 rounds instead of 4 in Bodyweight Redline.
Option 3: Keep The 100 unbroken where possible, without sacrificing movement quality.
Cool-Down — Come Off Redline
Duration: 5 minutes.
Instructions: Slow the breathing and let the hips, chest and posterior chain relax after the high-intensity work.
Focus & Benefits
Builds full-body power, muscular endurance and cardiovascular fitness through heavy kettlebell work, fast bodyweight conditioning and a short high-rep challenge. The E3MOM lets you use meaningful load while preserving quality, Bodyweight Redline drives the heart rate, The 100 adds a simple competitive test, and Core Meltdown finishes with focused trunk endurance.
Pro Tip: Treat the E3MOM as repeatable power, not a race. If you are still working deep into every 3-minute window, lighten the bell so you can recover and attack the next round with quality.
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