TODAY'S
WORKOUT

Scheme: 6 moves, 45 seconds each, then repeat the first move for the final 30 seconds.

Instructions: Move with purpose, not panic. You’re warming the joints, waking up the hips and shoulders, and getting a light sweat on before the proper work starts.

Time Cap: 20 minutes.

Format: intervals.

Scheme: 5 rounds of 40 seconds work, 20 seconds rest across 4 stations.

Instructions: Use loads you can move sharply and cleanly. The aim is repeatable quality across all 5 rounds, so finish each station knowing you could maybe do a little more.

For the main section, do 4 rounds instead of 5, and use 10 reps for the curl to press (KB: pull over). In the finisher, complete 6 work intervals instead of 8. In the challenge, stop at 3 quality rounds or 4 minutes, whichever comes first.

Option 1: Use a slightly heavier load on the power clean while keeping all reps crisp.

Option 2: Reduce rest to 15 seconds not 20, or even 10 seconds.

Option 3: In the 5-minute challenge, try to beat 4 full rounds with textbook form.

Time Cap: 4 minutes

Format: Tabata

Scheme: 8 rounds alternating 20 seconds work and 10 seconds rest.

Instructions: Alternate the two exercises each work interval. Stay sharp and snappy; this is a fast finish, not a messy one.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Time: Just over 3 minutes ;-)

Format: Musical challenge - Song "Flower" By Moby. Also known as the 'Sally challenge'.

Instructions: Follow the song’s “up” and “down” cues: On “down”, lower into a squat and hold. On “up”, stand tall and remain standing until the next cue. Keep your knees tracking over your toes and hold only as low as you can control comfortably.

Scheme: 4 calming holds, breathe slowly throughout.

Instructions: Bring everything down gradually. Long exhales, soft shoulders, and let the stretch come to you.