TODAY'S
WORKOUT
Lock & Load 600
Fri, 30 October 2026
Approximately 42 minutes, plus 6 minutes with Bonus Core
Full-body endurance, sustained conditioning and mental toughness
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Load the System
Duration: 7 minutes
Instructions: Complete 2 smooth rounds. Raise the heart rate gradually and prepare for the sustained work ahead.
Main Challenge — Lock & Load 600
Time cap: 30 minutes
Format: Target chipper
Instructions: Pick your target before you start. Complete the prescribed number of reps at each station before moving to the next exercise.
There is no need to track a running rep total — simply complete your target at all 10 stations.
🟢 STARTER — 300
30 reps at every station
🥉 CONTENDER — 400
40 reps at every station
🥈 FIGHTER — 500
50 reps at every station
🥇 MAIN EVENT — 600
60 reps at every station
Record the target you attempted and whether you completed it inside the 30-minute cap.
If you finish early, record your finishing time.
Beginner Level
Use the Starter 300 target.
That means 30 reps at each of the 10 stations.
Break sets whenever needed and take additional rest rather than allowing movement quality to collapse.
Intermediate / Advanced Options
Option 1: Contender: 400 reps. Fighter: 500 reps. Main Event: 600 reps
Option 2: Once you can comfortably complete one target inside the cap, try the next level when this workout returns. Do not increase both the target and the load aggressively at the same time.
Bonus Core — Trident Finish
Time: 6 minutes
Format: AMRAP
Instructions: Cycle continuously through the three exercises for 6 minutes.
Cool-Down — Mission Complete
Duration: 5 minutes
Focus & Benefits
Tests full-body muscular endurance and cardiovascular fitness through a simple target-based chipper. The four levels allow everyone to attack the same workout while choosing a volume appropriate to their ability. The 30-minute cap creates a clear benchmark: once one target becomes achievable, the next level is waiting.
Pro Tip: Do not let the early stations trick you into racing. The workout gets expensive once the accumulated reps climb, so break sets before you need to and keep transitions short.
+Free Nutrition Guide