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.

IRON MAELSTROM

Mon, 11 August 2025

Duration

46 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

THE AWAKENING WARM-UP

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
4
4. Lateral Lunge to Reverse Lunge Flow (30 sec per side)
Video
5
5. Kettlebell deadlift to upright row or Bodyweight good mornings (1 minute)
Video | Video
💥

THE FORGE CIRCUIT

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell Swings (hip power)
Video
2
• Dumbbell thrusters (total-body drive)
Video
3
• KB Renegade Rows (anti-rotation pull)
Video
4
• Bodyweight Skater Hops (lateral power)
Video
5
• Hollow Body Hold (core brace)
Video
🔓

ONSLAUGHT TIER – ADVANCED

This section is optional. Label it clearly as advanced.

Instructions: EMOM 6 minutes

1
• Minute 1
Kettlebell clean + press (5 per side) – Video
2
• Minute 2
Burpee to Push-Up (10 reps | Modify: Step-back) – Video
3
• Bonus scaling
Dumbbell renegade rows if no kettlebell – Video
🚀

FINAL STORM FINISHER

Format: Tabata

1
• Mountain climbers
20 sec on, 10 sec off x 4 – Video
2
• Standing Russian Twist (DB or KB)
20 sec on, 10 sec off x 4 – Video

Repeat if needed

🧘

IRON CALM COOL-DOWN

1
1. Downward dog (45 seconds)
Video
2
2. Half-Kneeling Hip Flexor Stretch (1 min per side)
Video
3
3. Figure-4 Stretch (45 seconds per side)
Video
4
4. Box Breathing (1 minute)
Video
🎯

Focus & Benefits

Builds total-body strength, hip power, and core stability while improving conditioning and lateral agility. Balanced push-pull patterns protect shoulders and reinforce bracing for safer heavy work.

Pro Tip: Own your pace: crisp reps beat sloppy speed. Keep the bell close, brace before every press, and treat every hollow hold like a heavy lift with constant tension.

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