TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Redline Forge Gauntlet

Fri, 25 September 2026

Duration

44 minutes, plus 6 minutes with Optional Final Test

Focus

Full-body power, strength endurance and high-intensity conditioning

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment

Warm-Up β€” Prime the Engine

Duration: 7 minutes.

Instructions: Complete 2 rounds. Build the pace gradually and prepare the hips, shoulders and trunk for explosive full-body work.

1
Heel flicks
30 reps
2
Arm circles
10 each direction
3
Walkouts
5 reps
4
Lateral lunges
6 total
5
Squat Jump to Stick
5 reps
πŸ”₯

The Forge Gauntlet

Format: AMRAP

Time Cap: 18 minutes.

Instructions: Complete the five exercises in order for as many quality rounds as possible. Choose a load that allows you to keep the round moving without grinding. Rest between rounds when needed.

1
Kettlebell dead stop swing
12 reps
2
Alternating kettlebell clean
10 total
3
Offset kettlebell front rack squat
8 reps total β€” 4 with the weight racked on each side.
4
Push press
6 total, alternating sides with a single weight (3/side)
5
Man maker
4 reps
πŸ’ͺ

Beginner Level

Complete 12 minutes instead of 18. Use 8 dead-stop swings, 6 cleans total, 6 front-rack squats, 4 push presses total and 2 man makers. Use a lighter single weight or the bodyweight alternatives. Keep movements smooth and rest before technique deteriorates.

πŸ”“

Intermediate / Advanced Options

Option 1: Complete the full 18 minutes and aim for consistent round times.

Option 2: Use double kettlebells/dumbbells for the squats and push press where appropriate.

Option 3: Extend the Forge Gauntlet to 20 minutes if you still have clean movement.

⚑

Redline 8

Duration: 8 minutes.

Instructions: Use bodyweight throughout. Move quickly, but don’t throw technique away for another round.

Format: AMRAP

1
Hand release push ups
6 reps
2
Reverse Lunge to knee drive
8 total
3
Bear crawl
10 steps - If limited space move two steps forward and two back
4
Jump squats
12 reps
5
Mountain Climber Twists
16 total
πŸ”₯

Six-Minute Ab Assault

Time: 6 minutes.

Format: 40 seconds work / 20 seconds transition Γ— 6 stations

1
Reverse Crunches
2
Bicycle crunches
3
Side Plank Rotations
4
Hollow Body Hold
5
Side Plank Rotations
6
Plank knee to elbow
πŸ”“

Optional Final Test β€” The Last Six

Complete the standard workout first. Add this only if you still feel strong and technically sharp.

Time: 6 minutes

Format: EMOM

Instructions: ODD MINUTES 8 kettlebell snatches total KB / DB (BW: Squat jump with overhead reach.) EVEN MINUTES: 8 burpees. Finish the reps, then rest for whatever remains of the minute. Three rounds of each.

1
Alternating kettlebell snatch
8 reps total
2
Burpees
8 reps
🧘

Cool-Down β€” Come Off Redline

Duration: 5 minutes

1
Half-kneeling hip flexor stretch with overhead reach
30s/side
2
Doorway Chest Stretch
30s/side
3
Figure-4 Stretch
30s/side
4
Supine hamstring stretch
30s/side
5
Child's pose
60s
🎯

Focus & Benefits

Builds full-body power, muscular endurance and cardiovascular fitness through explosive hinging, cleaning, squatting, pressing and fast athletic movement. The Forge Gauntlet develops repeatable strength under fatigue, while Redline 8 shifts the emphasis towards bodyweight conditioning and coordination. The core assault finishes with focused trunk endurance, with an optional six-minute test for anyone who still has something left.

Pro Tip: Don’t prove how fit you are in round one. Pick a load that lets you stay dangerous for the full 18 minutes β€” Friday is won in the final five, not the first five.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

πŸ‹οΈ GO FURTHER TOGETHER!

Share today's workout

𝕏finπŸ“§