TODAY'S
WORKOUT

Duration: 8 minutes.

Scheme: 1 round of 5 moves.

Instructions: Move steadily through one round, using the reps to raise heat and loosen hips, shoulders and trunk. Keep everything light, springy and controlled.

Time: 18 minutes.

Format: Intervals

Scheme: 3 rounds: 40s work / 20s rest at each station.

Instructions: Run all 6 stations for 3 rounds. Rest 20 seconds after every station. Choose a load and pace that keep positions sharp, breathing steady and the whole block around RPE 6.

Do 2 rounds of the main instead of 3, 2 rounds of steady body flow instead of 4, and 3 rounds of the challenge instead of 5. Reduce the load or use bodyweight where needed. If form slips, skip the optional challenge.

Option 1: Add a fourth round to the main block.

Option 2: Use a harder variation in the finisher by pausing one second at the top of each bridge and side plank.

Option 3: Turn the challenge into 6 rounds instead of 5.

Approx. 4 minutes.

Format: Flow

Scheme: 4 rounds alternating 30s per move.

Instructions: Alternate the two moves continuously for 4 rounds. Rest only in the transitions. Use bodyweight or a light load and keep every rep smooth, long and controlled.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Time: 5 minutes.

Format: Circuit

Scheme: 5 rounds: 20s work / 10s rest at each station.

Instructions: If you feel fresh, complete all 5 rounds of the 2-station circuit. Rest 10 seconds after each station. Stay crisp, keep the range clean and hold the effort below a grind.

Duration: 3 minutes.

Scheme: 1 round of relaxed holds.

Instructions: Settle your breathing and let the tension drain away. Keep each hold easy, long and unforced.