TODAY'S
WORKOUT
Engine Room
Wed, 4 November 2026
44 minutes, plus 6 minutes with Optional Strength Pair
Repeatable power, full-body conditioning and deep core strength
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Start the Engine
Duration: 7 minutes
Instructions: Complete 2 rounds. Increase the speed slightly on round two and prepare for explosive hinging, pulling and jumping.
Complex 1 — Engine EMOM
Time: 18 minutes.
Scheme: 45s work / 15s transition × 6 rounds
Repeat × 6 rounds
Complex 2 — Bodyweight Redline
Time: 8 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 2 rounds
Optional Complex 3 — Curl & Crash
Time: 6 minutes
Scheme: 40s work / 20s transition × 3 rounds
Format: Intervals
Complex 4 - Core Fire Starter
Time: 6 minutes
Format: Intervals
Scheme: 45s work / 15s transition × 6 stations
Beginner Level
Complete 4 rounds / 12 minutes of Engine EMOM.
Complete 1 round of Bodyweight Redline.
Skip Curl & Crash.
For Pilates Core Fire, work for 30 seconds and use the remaining time to recover.
Intermediate / Advanced Options
Option 1: Use a slightly heavier load while maintaining your output across all six rounds.
Option 2: Complete a third round of Bodyweight Redline.
Option 3: Add Curl & Crash.
Option 4: Repeat Pilates Core Fire after 60 seconds rest.
Option 5: Do not automatically combine all four.
Cool-Down — Engine Off
Duration: 5 minutes
Focus & Benefits
Develops repeatable power and cardiovascular capacity through swinging, ballistic pulling and explosive bodyweight work. The optional strength pair adds another short muscular challenge before a Pilates-inspired core block targets compression, obliques and lower-ab control.
Pro Tip: Don’t empty the tank in round one. Choose a pace and load you can still move powerfully in round six — the challenge is repeatable output, not one huge opening interval.
+Free Nutrition Guide