TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Grit Machine Fury

Fri, 19 June 2026

Duration

45 minutes

Focus

Strength and Power

Equipment

Kettlebell, Dumbbell, Bodyweight, Mat

⚡

Warm-Up - Combat Ready

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity, preparing for the hardcore workout ahead.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Bear Crawl to Crab Walk
30 seconds
5
Arm Swing to Squat
30 seconds
💥

Main Workout - The Forge

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise with maximum intensity and power, resting only during the designated rest periods.

1
Kettlebell Swing + Thruster - 12 reps. Bodyweight option: Burpee to Push-Up - Video.
2
Dumbbell Renegade Rows - 12 reps. Bodyweight option: Push-Ups - Video.
3
Kettlebell Goblet Squats - 12 reps. Bodyweight option: Bodyweight Squats - Video.
4
Dumbbell Thrusters - 12 reps. Bodyweight option: Jump Squats - Video.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use lighter weights or bodyweight options. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight by 2.5kg.

Option 2: Add 2 reps to each exercise.

Option 3: Reduce rest time by 15 seconds.

Option 4: Complete an additional round.

🔓

Optional Challenge Tier - Final Burn

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Complete 3 rounds of the following exercises with maximum intensity.

1
Burpees - 12 reps.
2
Mountain Climbers - 30 seconds.
3
Plank Shoulder Taps - 30 seconds.
🚀

Finisher - Storm Chaser

Format: 4-minute AMRAP.

Instructions: Complete as many rounds as possible with maximum intensity.

1
Kettlebell Swings - 12 reps. Bodyweight option: Jumping Jacks - Video.
2
Dumbbell Rows - 12 reps. Bodyweight option: Push-Ups - Video.
🧘

Cool-Down - The Calm After

Duration: 5-10 minutes.

Instructions: Focus on relaxing your muscles, breathing deeply, and stretching your major muscle groups.

1
Child's Pose to Thread the Needle
30 seconds
2
Wall-Assisted Downward Dog
30 seconds
3
Half-Kneeling Hip Flexor Stretch
30 seconds
4
Bird Dog Flow
30 seconds
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