TODAY'S
WORKOUT
Friday Fight Engine
Fri, 16 October 2026
41 minutes
Full-body conditioning, strength endurance and repeatable power
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Enter the Ring
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Build the heart rate gradually and prepare the hips, shoulders and trunk for repeated full-body efforts.
Complex 1 β Fight Night Five
Time: 17 minutes.
Format: Every minute on the minute.
Scheme: 5 stations Γ 1 minute Γ 3 rounds. Rest 1 minute after rounds 1 and 2.
Instructions: Start a new station every minute. Complete your chosen target reps, then rest for whatever remains of the minute. Pick one level before you start and aim to hit every target across all three rounds.
Choose Your Fight
π₯ CONTENDERβ¨8 reps per station /β¨Swings: 15 reps
π₯ FIGHTERβ¨12 reps per station /β¨Swings: 20 reps
π₯ MAIN EVENTβ¨14 reps per station /β¨Swings: 25 reps
Full Three-Round Targets
Contender: 141 total reps / Fighter: 204 total reps / Main Event: 243 total reps
The target is not to count every rep across the workout β simply hit your prescribed number at every station for all three rounds.
Complex 2 β The Drop
Time: 6 minutes
Format: Descending ladder.
Scheme: 10-9-8-7-6-5... Continue dropping one rep each round.
Instructions: Complete all three exercises for 10 reps, then 9, then 8 and continue descending for six minutes. Keep transitions tight but do not sacrifice movement quality.
Targets
Contender: complete the 8-rep rung
Fighter: complete the 6-rep rung
Main Event: complete the 4-rep rung
Complex 3 β Core Fight
Time: 6 minutes.
Format: Intervals.
Scheme: 40s work / 20s transition Γ 6 stations.
Instructions: Work hard for the full 40 seconds, then use the 20 seconds to reset. Keep the trunk controlled and shorten the range before letting technique deteriorate.
Beginner / Scaled Options
For Fight Night Five, use the Contender targets:
8 reps at stations 1β4 and then 15 swings
Simplify movements where needed:
Clean to front squat β Goblet squat
Hand-release push-up β Incline or knee push-up
Dead-stop high pull β Kettlebell deadlift
Burpee over kettlebell β Step-back burpee
Swing β Light two-hand swing or deadlift
For The Drop, use bodyweight where needed and aim to complete the 8-rep rung.
For Core Fight, shorten the work periods or take additional rest whenever trunk position begins to fade.
Intermediate / Advanced Options
Option 1: Move up one Fight Night target tier while maintaining clean movement.
Option 2: Use a heavier kettlebell without changing your target tier.
Option 3: Push beyond your target rung in The Drop if time remains.
Option 4: The goal is to earn the harder tier, not choose numbers that leave you grinding through every minute.
Cool-Down β Final Bell
Duration: 5 minutes.
Focus & Benefits
Builds cardiovascular capacity, full-body strength endurance and repeatable power through sustained, target-based efforts. Fight Night Five gives you a simple benchmark without complicated rep counting, The Drop challenges muscular endurance as fatigue accumulates, and Core Fight finishes with focused trunk work.
Pro Tip: Pick the Fight Night tier you can still hit in round three. Finishing every target is more impressive than choosing Main Event and missing half the stations.
+Free Nutrition Guide