TODAY'S
WORKOUT
Monday heavy iron Flow
Mon, 19 October 2026
46 minutes, plus 6 minutes with Optional Floor Strength Lockdown
Full-body strength endurance, unilateral power and core conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Build the Chain
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Build range gradually through the hips and shoulders and finish ready to hinge, pull and press with power.
Arm circles
Good morning
Complex 1 — Heavy Side Flow
Approx. 21 minutes.
Format: Unilateral kettlebell complex.
Scheme: Complete the entire sequence on the RIGHT, then repeat on the LEFT. Finish each round with 12 hand-release push-ups. Complete 3 rounds, resting 3 minutes between rounds.
Instructions: Use one challenging kettlebell. Keep hold of the bell as you work through each side where practical, but reset whenever technique needs it. The aim is controlled strength endurance rather than racing.
RIGHT SIDE
SWITCH SIDES
Repeat all six exercises on the LEFT.
FINISH THE ROUND WITH:
Rest 3 minutes. Repeat for 3 rounds total.
Complex 2 — Bodyweight Flashpoint
Time: 6 minutes.
Format: Tabata.
Scheme: 20s work / 10s rest × 12 intervals. Complete all 4 exercises for 3 rounds.
Instructions: Put the kettlebell down and change gear. Keep the movements fast and athletic, but land softly and stay controlled.
Complex 3 — Floor Strength Lockdown
Optional — 6 minutes.
Format: Intervals.
Scheme: 40s work / 20s transition × 2 rounds.
Instructions: Complete the standard workout first. Add this only if you still feel strong. Use a challenging load on the pressing and bridge work, but keep the pullover controlled.
Complex 4 — Core 180
Approx. 7 minutes.
Format: Chipper.
Instructions: Complete all 180 reps in order, then finish with the plank. Break the larger sets whenever needed, but keep the movement controlled.
Beginner Level
Complete 2 rounds instead of 3 in Heavy Side Flow and use a lighter load.
Swap out snatch → High pull or clean
Finish each round with 6–8 incline or knee push-ups.
For Bodyweight Flashpoint:
Skip Floor Strength Lockdown first if needed.
Intermediate Level
Choose a kettlebell that remains challenging but still allows clean snatches, thrusters and push presses on the final round.
Advanced Level
Choose one progression:
Option 1: Use a heavier kettlebell for Heavy Side Flow while keeping all 30 reps per side technically sharp.
Option 2: Reduce the between-round rest in Heavy Side Flow from 3 minutes to 2 minutes.
Option 3: Complete the Optional Floor Strength Lockdown using a heavier press/bridge load while keeping the pullover controlled.
Do not automatically combine all three.
Cool-Down — Unwind the Chain
Duration: 5 minutes.
Focus & Benefits
Builds full-body strength endurance and unilateral power through repeated rowing, cleaning, swinging, snatching, squatting and pressing. The bodyweight block sharply raises the conditioning demand, while the optional floor complex adds controlled strength work before Core 180 finishes with a substantial trunk challenge.
Pro Tip: The heavy complex is won by choosing the right bell. It should feel demanding on the first side and still look technically clean on the second side of round three.
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