TODAY'S
WORKOUT

Duration: 8 minutes.

Scheme: 2 rounds of 6 moves, steady flow.

Instructions: Move through all six drills twice at an easy, lively pace. Rest only as needed between moves. Build heat through the hips, feet and shoulders, and let your breathing rise smoothly.

Time: 20 minutes.

Format: Intervals

Scheme: 45s work / 15s transition × 5 rounds

Work through the four stations for five rounds. Work for 45 seconds, then use 15 seconds to transition. Choose a load and pace that keep the movement crisp and repeatable.

Do 3 rounds of the main instead of 5. Use a lighter load or make the burpee a walk-back version. Skip the Bonus AMRAP if needed.

Option 1: Extend the main intervals to 6 rounds.

Option 2: Turn the challenge into 6 minutes instead of 4.

Option 3: Use a heavier kettlebell for the squat walk only.

Time: 4 minutes.

Format: Tabata — 20s work / 10s rest

Scheme: 8 rounds total, 20s work / 10s rest, rotating through 2 moves.

Instructions: Alternate through the two moves for all eight rounds. Rest 10 seconds between efforts. Keep the actions sharp and springy, and stop chasing speed if your positions get sloppy.

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

Time: 4 minutes.

Format: AMRAP

Scheme: As many quality rounds as possible in 4 minutes.

Instructions: Set a 4-minute clock and cycle the three moves in order. Rest briefly whenever needed. Keep the press smooth, the lunge controlled and your trunk braced through every rep.

Duration: 4 minutes.

Scheme: One gentle pass, unhurried breathing.

Instructions: Ease through each hold and let your breathing settle. Move slowly between positions and relax your jaw, shoulders and hands.