TODAY'S
WORKOUT
Powerstorm Engine
Wed, 30 September 2026
46 minutes
Engine, explosive power and full-body conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Power Primer
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Gradually build your heart rate while preparing the hips, shoulders and trunk for explosive overhead work
Complex 1 - Overhead Powerstorm
Time: 15 minutes
Format: Tabata
Scheme: 20s work / 10s transition × 30 intervals. Complete all 6 stations in order for 5 rounds.
Instructions: Choose a load you can move explosively and cleanly for all five rounds. This is repeated power rather than maximum weight. Keep every catch controlled and every overhead position strong.
Complex 2 - Bodyweight Redline Gauntlet
Time: 10 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 2 rounds
Instructions: Put the weights down and change gear completely. Attack each 40-second interval with intent, then use the 20 seconds to reset. This should feel fast and athletic, but movement quality still comes first.
Complex 3 - Ground Power Ladder
Time: 8 minutes.
Format: Ascending ladder.
Scheme: 4-6-8-10... Continue adding 2 reps for as long as time allows.
Instructions: Complete all four exercises for 4 reps, then 6, then 8 and continue climbing. After the Redline Gauntlet, regain your composure. Keep the hinge explosive, the unilateral work balanced and the pulling crisp.
Beginner Level - Powerstorm Foundations
Use the modified version of Complex 1 rather than performing snatches or American swings.
Time: 12 minutes. Format: Tabata. Scheme: 20s work / 10s transition × 24 intervals. Complete all 6 stations for 4 rounds.
1 Kettlebell clean + press — LEFT 2 Kettlebell clean + press — RIGHT 3 Kettlebell clean — LEFT 4 Kettlebell clean — RIGHT 5 Kettlebell swing Standard swings only. 6 Front-rack march Switch sides halfway.
For Complex 2, complete 1 round / 5 minutes rather than two.
For Complex 3, work for 6 minutes and stop climbing whenever movement quality starts to fade.
Advanced Level
Complete the standard workout first, then choose one progression:
Option 1: Use a slightly heavier kettlebell in Overhead Powerstorm while maintaining clean snatches and overhead positions.
Option 2: Extend the Bodyweight Redline Gauntlet to 3 rounds / 15 minutes.
Option 2: Extend the Bodyweight Redline Gauntlet to 3 rounds / 15 minutes.
Option 3: Extend Ground Power to 10 minutes and continue climbing the ladder.
Do not automatically use all three progressions. The standard workout is already a substantial engine-and-power session.
Cool-Down - Kill the Engine
Duration: 6 minutes
Instructions: Let the heart rate come down gradually. Breathe slowly and release the shoulders, hips and posterior chain after the repeated power work.
Focus & Benefits
Builds explosive power, cardiovascular capacity and full-body work endurance through repeated snatching, cleaning, hinging and athletic bodyweight movement. The opening Powerstorm develops repeatable overhead power under fatigue before the Bodyweight Redline Gauntlet sharply raises the conditioning demand. The final ladder returns to controlled kettlebell power, unilateral lower-body work, pulling strength and trunk stability.
Pro Tip: Choose your Powerstorm weight based on what you can still move beautifully in round five, not what feels impressive in round one. The goal is repeated explosive power — not grinding.
+Free Nutrition Guide