TODAY'S
WORKOUT
Crosswind Flow
Tue, 27 October 2026
37 minutes, plus 5 minutes with Optional Flow Check
Cardio, rotational movement and mobility control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Catch the Wind
Duration: 7 minutes
Instructions: Complete 2 rounds. Build the heart rate early, then use the remaining movements to open the hips and shoulders for the rotational work ahead.
Complex 1 β Crosswind Cardio
Time: 18 minutes.
Format: Intervals
Scheme: 40s work / 20s transition Γ 3 rounds
Instructions: Complete all six stations in order for 3 rounds. Keep the effort energetic and continuous without turning the more technical movements into a race.
Complex 2 β Control the Range
Time: 8 minutes
Format: Flow
Scheme: 45s work / 15s transition Γ 2 rounds
Instructions: Bring the pace down and move through two controlled rounds.
Beginner Level
Complete 2 rounds instead of 3 in Crosswind Cardio.
Complete 1 round of Control the Range.
Use the simpler linked movement variants where needed.
Skip the Optional Flow Check if the standard workout feels sufficient.
Intermediate / Advanced Options
Option 2: Complete a third round of Control the Range.
Option 3: Add the Optional Flow Check.
Option 3: Do not automatically combine all three.
Optional Flow Check
Time: 5 minutes
Format: AMRAP
Instructions: Cycle smoothly through the three exercises for 5 minutes.
Cool-Down β Settle the Spin
Duration: 4 minutes
Focus & Benefits
Develops cardiovascular fitness, coordination and rotational control through a mixture of athletic bodyweight movement and less conventional loaded patterns. The second block deliberately slows the session down and develops balance, hip mobility and controlled range.
Pro Tip: Let the fast stations be fast and the control stations be controlled. The contrast between the two is the point of todayβs workout.
+Free Nutrition Guide