TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Crush Protocol – Relentless Friday Grind

Fri, 14 November 2025

Duration

50 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Combat Ready Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Leg swings (1 min per side)
Video
5
5. Walkouts (1 min)
Video
💥

Assault Circuit: The Crucible

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell swings (45 sec)
Video
2
• Push-ups (45 sec)
Video
3
• Dumbbell alternating lunges (45 sec)
Video
4
• Mountain climbers (45 sec)
Video
5
• Hollow body hold (45 sec)
Video
🔓

Apex Challenge Tier

This section is optional. Challenge yourself only if you want to go beyond the standard protocol.

Instructions: Complete 2 rounds for max reps

1
• Kettlebell clean + press (10 per side)
Video
2
• Jump squats (15 reps)
Video
3
• Burpee to push-up (10 reps)
Video
🚀

Final Burn: Termination Set

Format: AMRAP (As Many Rounds As Possible in 6 minutes)

1
• KB goblet squats (8 reps)
Video
2
• Plank shoulder taps (16 reps)
Video
3
• Bodyweight skater hops (20 reps)
Video

Repeat sequence until time expires

🧘

Cold Steel Cool-Down

1
1. Standing quad stretch (1 min per side)
Video
2
2. Cat-cow stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This protocol delivers uncompromising total-body strength, power, and mental grit with potent endurance and mobility conditioning. Expect to build muscle, ignite core stability, and sharpen explosive athleticism.

Pro Tip: Attack each round with full focus—think of every rep as sharpening your armor. Power comes from intent, not just intensity.

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