TODAY'S
WORKOUT
Nightwatch 21
Fri, 6 November 2026
47 minutes
Full-body strength endurance, conditioning and core resilience
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Into the Night
Duration: 7 minutes
Instructions: Complete 2 rounds. Raise the heart rate and prepare the whole body for the 20-minute challenge.
Complex 1 β Nightwatch 21
Time: 21 minutes
Format: AMRAP
Instructions: Complete 6 reps of every exercise in order. That is one round. Complete as many full rounds as possible in 20 minutes.
One complete round = 42 reps
TARGETS: Rookie: 2 rounds β 84 reps. β¨Contender: 3 rounds β 126 reps. β¨Fighter: 4 rounds β 168 reps. β¨Main Event: 5+ rounds β 210+ reps
Record your total completed rounds and reps.
Complex 2 β Bodyweight Afterburn
Time: 8 minutes
Format: Tabata
Scheme: 20s work / 10s transition Γ 4 rounds
Complex 3 β Deep Core Gauntlet
Time: 7 minutes
Format: Intervals
Scheme: 45s work / 15s transition Γ 7 stations
Beginner Level
Use the Rookie target for Nightwatch 20.
Complete 2 rounds instead of 4 in Bodyweight Afterburn.
For Deep Core Gauntlet, work for 30 seconds and use the remaining time to recover.
Intermediate / Advanced Options
Option 1: Chase the next Nightwatch target.
Option 2: Use a heavier load without changing your target.
Option 3: Complete a fifth round of Bodyweight Afterburn.
Option 4: Repeat Deep Core Gauntlet after 60 seconds rest.
Cool-Down β Lights Out
Duration: 5 minutes
Focus & Benefits
Builds full-body strength endurance through a simple seven-movement AMRAP where every station uses the same six-rep target. The bodyweight afterburn raises the conditioning demand before a difficult Pilates-inspired core block targets the obliques, hip flexors and deep abdominal muscles.
Pro Tip: Six reps is deliberately easy to remember. Keep moving steadily and let the accumulated rounds β not complicated counting β create the challenge.
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