TODAY'S
WORKOUT
Rock and Rep Friday
Fri, 18 September 2026
42 minutes
Full-body conditioning, power and core endurance
Kettlebell with dumbbell and bodyweight options, plus mat if needed.
Warm-Up β Tune Up
Duration: 7 minutes.
Warm-Up β Tune Up
The playlist
Format: AMRAP
Time Cap: 15 minutes.
Instructions: Complete as many quality rounds as possible in 15 minutes. Keep the work steady and continuous. Rest only when needed and choose a load you can maintain throughout.
Beginner Level
Complete 10 minutes instead of 15. Thrusters β 4 reps Rows β 6 total Swings β 8 reps Reverse lunges instead of plyo lunges β 8 total Curtsy lunges β 10 total Use a lighter weight or bodyweight where needed and prioritise smooth movement over round count.
Intermediate / Advanced Options
Option 1: Complete the full 15 minutes and aim for consistent round times. Option 2: Use double kettlebells/dumbbells for the thrusters if experienced. Option 3: Extend the AMRAP to 18 minutes while maintaining clean movement.
Rock & Rep Ladder
Time: 8 minutes
Format: Ascending ladder
Instructions: Start with 2 reps of each exercise, then 4, 6, 8, 10 and continue climbing by 2 until time expires.
Rock the Core β Tempo Finisher
Duration: 7 minutes.
Format: 50 seconds work / 10 seconds transition. The whole point here is the contrast between FAST and SLOW work.
Cool-Down β Fade Out
Duration: 5 minutes
Focus & Benefits
Builds full-body conditioning and muscular endurance through pressing, pulling, hinging and dynamic lower-body work. The main AMRAP develops repeatable work capacity, while the ascending clean-and-burpee ladder adds a sharper power and cardio challenge. The tempo core finisher trains trunk endurance by alternating fast movement with slower controlled tension.
Pro Tip: Donβt sprint the first five minutes. Find a pace you can still hold when the lunges start biting, then attack the ladder with whatever you have left.
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