TODAY'S
WORKOUT
Groundforce Power Tabata
Fri, 2 October 2026
53 minutes
Full-body power, strength endurance and high-intensity conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Prime the Engine
Duration: 7 minutes.
Complex 1 - Friday Power Tabata
Work time: 15 minutes. Approx. elapsed time: 19 minutes
Scheme: 20s work / 10s transition across all 6 exercises. Complete 5 rounds, taking 1 minute rest after rounds 1-4.
Instructions: Keep the movement sharp from the first round to the fifth. Choose a kettlebell you can control when tired rather than starting too heavy. Use the full minute between rounds β the aim is repeatable power, not surviving increasingly messy reps.
Complex 2 β Floor & Footwork Frenzy
Time: 8 minutes.
Format: AMRAP
Instructions: Put the weight down and change gear. Complete as many quality rounds as possible in eight minutes. Keep transitions tight and the pace high, but stay controlled through the floor-to-standing movements.
Complex 3 β Loaded Grinder
Time: 8 minutes
Format: Intervals
Scheme: 40s work / 20s transition Γ 2 rounds
Instructions: Pick the weights back up and slow things down slightly. Use moderate resistance and create controlled muscular tension throughout each 40-second interval.
Complex 4 β Core Furnace
Time: 6 minutes
Format: Intervals
Scheme: 40s work / 20s transition Γ 6 stations
Beginner Level
Complete 3 rounds instead of 5 in the Friday Power Tabata, resting one minute between rounds.
Use a light load and choose the bodyweight version where needed. Replace the goblet thruster with bodyweight squat to overhead reach if repeated loaded overhead work is uncomfortable. Complete 6 minutes instead of 8 in Floor & Footwork Frenzy. Step the froggers and plank jacks rather than jumping where necessary.
Complete 1 round instead of 2 in the Loaded Grinder. In Core Furnace, rest whenever your trunk position begins to fade.
Intermediate level
Complete the workout exactly as written. Use loads that allow you to maintain consistent movement quality through all five Tabata rounds. The fifth round should be difficult, but it should still resemble the first.
Advanced level
Choose one progression:
Option 1: Use a slightly heavier load during the Power Tabata while maintaining the full five rounds.
Option 2: Extend Floor & Footwork Frenzy to 10 minutes.
Option 3: Use heavier loads in the Loaded Grinder while maintaining every full 40-second work interval.
Donβt automatically increase everything β the standard workout is already a substantial Friday session.
Cool-Down β Come Off Redline
Duration: 5 minutes.
Instructions: Slow the breathing and let the hips, chest and posterior chain relax after the high-volume work.
Focus & Benefits
Builds full-body power, muscular endurance and cardiovascular fitness through squatting, hinging, pulling, horizontal pressing and fast bodyweight conditioning. The five-round Power Tabata creates sustained loaded work without relying heavily on overhead training, before the bodyweight AMRAP sharply changes the pace. The Loaded Grinder returns to controlled resistance work, while the Core Furnace finishes with focused trunk endurance.
Pro Tip: The one-minute rests in the Power Tabata are there for a reason. Use them. Recover your breathing, reset your grip and make the next round powerful rather than simply trying to survive it.
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