TODAY'S
WORKOUT

Duration: 7 minutes.

Scheme: 1 round of 5 moves, then repeat the first 2 moves once within 7 minutes.

Instructions: Move through one full round, then go back to the first two drills once more to fill the time. Keep the pace easy and relaxed. Let the joints loosen up and the breathing settle.

Time: 18 minutes.

Format: Circuit

Scheme: 3 rounds: 50s work / 22s rest at each station.

Instructions: Complete all five stations for 3 rounds. Rest 22 seconds after every station and keep rotating steadily. Use loads that let you move cleanly, brace well and stay a couple of reps shy of strain.

Complete 2 rounds instead of 3 in the Strength Circuit and 2 rounds instead of 4 in the Controlled Flow. Use lighter loads or bodyweight where needed. In the optional challenge, use a standard push-up or row instead of the combined renegade row to push-up. Skip the challenge if needed.

Option 1: Add a fourth round to the Strength Circuit.

Option 2: In the challenge, complete 4 sets instead of 3.

Option 3: Use a slightly heavier load for the staggered deadlift or rows while maintaining controlled reps.

Approx. 5 minutes.

Format: Flow

Scheme: 4 rounds of 20s each move, continuous flow.

Instructions: Flow continuously through the three moves for 4 rounds. Take only the time needed to reset between positions. Keep the load light and make every rep smooth, tidy and deliberate.

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

Approx. 6 minutes.

Format: Straight sets

Instructions: 3 sets each, alternating exercises, 30 seconds rest after each set.

Duration: 5 minutes.

Scheme: 1 relaxed pass through all 5 holds.

Instructions: Slow everything down and let the range come to you. Breathe out fully and keep each position gentle rather than forced.