TODAY'S
WORKOUT
Midweek Engine Strike
Wed, 7 October 2026
50 minutes (if all complexes completed)
Engine, power and explosive conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Ignition
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Gradually raise the heart rate and prepare the hips, shoulders and trunk for faster, more explosive work.
Complex 1 β Power Tabata
Time: 15 minutes.
Format: Tabata.
Scheme: 20s work / 10s transition Γ 6 stations Γ 5 rounds.
Instructions: Work through all six exercises in order for five rounds. Choose a load that lets you stay powerful and technically sharp throughout. Twenty seconds should feel explosive, not grindy.
Complex 2 β Ground Speed Engine
Time: 8 minutes
Format: Intervals
Scheme: 40s work / 20s transition Γ 2 rounds
Instructions: Put the weight down and change gear. Keep the movements simple, fast and athletic. Push the pace without sacrificing control or landing quality.
Complex 3 β Ground Power (Optional Complex)
Time: 8 minutes
Format: Intervals
Scheme: 40s work / 20s transition Γ 2 rounds.
Instructions: Pick the weights back up and regain control. Keep the hinge explosive, the pulling strong and the loaded trunk work stable.
Musical ab finisher - Smells Like Abs!
Play the song: 'Smells Like Teen Spirit' by NIrvana
Instructions: Follow the song cues and switch exercises as the track changes. Keep the reps controlled and move straight into the next exercise when the musical section changes. For beginners: ankle touches β bent-knee flutters β dead bugs.
Beginner Level
Complete 3 rounds instead of 5 in the Power Tabata.
Use these simpler options where needed: β’ Russian swing β kettlebell deadlift β’ Goblet thruster β goblet squat β’ Squat to lunge β bodyweight squat β’ Ballistic row β controlled single-arm row β’ Front to backs β simpler controlled kettlebell variation β’ Overhead march β front-rack march
For Ground Speed Engine: β’ Jump squat β bodyweight squat β’ Lateral shuffle β side steps β’ Plank up-down β plank shoulder taps β’ High knees β fast march
Take additional rest during Core Control whenever needed.
Intermediate Level
Complete the workout exactly as written. Use a kettlebell that allows you to maintain speed and clean movement throughout all five Tabata rounds.
Advanced Level
Choose one progression:
Option 1: Use a slightly heavier kettlebell during the Power Tabata while maintaining explosive movement.
Option 2: Extend Ground Speed Engine to 3 rounds / 12 minutes.
Option 3: Use a heavier load for the dead-stop swing and suitcase march during Ground Power.
Do not automatically increase every section.
Cool-Down β Engine Down
Duration: 5 minutes.
Instructions: Let the heart rate fall gradually and release the hips, shoulders and posterior chain.
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