TODAY'S
WORKOUT

Duration: 7 minutes.

Instructions: Complete 2 rounds of the 3 exercises below. Move smoothly through each round. Focus on range, rhythm and clean movement before the faster work starts.

Format: Complex

Time Cap: 16 minutes.

Instructions: Complete the four exercises in order. Target 8 rounds. Rest between rounds as needed.

Target 4-5 rounds

Option 1: Increase target to 10 rounds, with an added two minutes on the time cap clock.

Option 2: Use a heavier kettlebell.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Circuit.

Instructions: Complete 3 rounds of the 3 exercises below. Rest 30 seconds after each round. Keep every rep crisp and explosive without losing control.

Format: Chipper

Instructions: Break it up how you want. Get the reps done.

Duration: 6 minutes.

Instructions: Breathe slowly and let your heart rate come down. Move gently through each stretch and ease deeper on each exhale.

Builds full-body strength endurance and cardiovascular fitness through hinging, pulling, pressing and squatting. The main complex rewards efficient movement and repeatable effort, while the core finisher adds a simple muscular-endurance challenge. Add the optional Forge Metcon for an explosive final hit of power, agility and conditioning.