TODAY'S
WORKOUT
Friday Summit Test
Fri, 7 August 2026
Duration: 38 minutes, plus 4 minutes with Optional Challenge
Focus: Full-body strength endurance, stability and work capacity
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Ignition Line
Scheme: 6 exercises x 2 rounds; move continuously with calm transitions.
Instructions: Build heat gradually and open the joints you’ll need later. Keep the pace smooth, breathe steadily, and finish feeling switched on rather than spent.
Peak Ladder
Time Cap: 20 minutes.
Format: ladder.
Scheme: Complete 5 rounds using the movement-specific targets below.
Complete all five exercises in order before beginning the next round. Choose loads that allow you to remain controlled as the volume rises. Rest briefly whenever needed, but keep the transitions purposeful.
Beginner Level
Complete 4 ladder rounds instead of 5. Use a lighter load, shorten the squat holds if necessary and keep the bear-crawl steps small and controlled. For the Final Surge, work for 3 minutes, use incline or knee push-ups and perform step-back burpees. Skip the Optional Challenge.
Intermediate / Advanced Options
Option 1: Use a heavier load for the kickstand deadlift and rows while preserving a controlled range.
Option 2: Keep transitions to approximately 20 seconds once you are warm, without rushing the exercises.
Option 3: Finish all five ladder rounds inside the time cap while maintaining the same load and movement quality from beginning to end. Choose one progression rather than increasing load, pace and repetitions together.Option 3: For the optional challenge, finish 12 push presses and 15 pull overs, then repeat 6 and 8 more if time remains.
Final Surge
Bonus Resolve
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Time Cap: 4 minutes.
Format: AMRAP
Scheme: Optional extra: AMRAP In four mins
Instructions: If you still feel strong and technically solid, take on the chipper at a hard, even pace. Strong users can finish early, shake out, and then repeat half the reps as an extra tier.
Cool-Down — Quiet Reset
Scheme: Slow breathing and relaxed holds.
Instructions: Bring the tempo right down. Let the hips, hamstrings and trunk soften while your breathing settles back under control.
Focus & Benefits
This session builds full-body strength endurance, horizontal pushing and pulling stamina, lower-body control, and locomotion under fatigue.
Pro Tip: Treat the first two ladder rounds as an investment in the last three. If technique starts to wobble, reduce the load and keep your movement proud.
+Free Nutrition Guide