TODAY'S
WORKOUT

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

SHIELD BREAKER – Wednesday Assault

Wed, 22 October 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

ARMOR UP – WARM-UP

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
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3
3. Lateral lunges (1 min total)
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4
4. Walkouts (1 min)
Video
5
5. Dynamic hip circles (1 min)
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💥

GROUND ASSAULT CIRCUIT

Format: Circuit

1
• Kettlebell swings (45 sec)
Video
2
• Push-ups (45 sec)
Video
3
• Dumbbell alternating lunges (45 sec)
Video
4
• Mountain climbers (45 sec)
Video
5
• Hollow body hold (45 sec)
Video
6
• Bodyweight alternative for swings: Jump squats (45 sec)
Video
🔓

ONSLAUGHT TIER

Advanced – Optional

This section is optional. Level up your challenge.

Instructions: Complete 2 rounds, 40 sec per move, 20 sec rest

1
• KB Clean + Press (each side)
Video
2
• Burpee to Push-Up (10 reps)
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3
• Renegade Rows to Push-Up
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🚀

FINAL STRIKE FINISHER

Format: AMRAP (as many rounds as possible)

1
• Jump squats (10 reps)
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2
• Plank to downward dog (8 reps)
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Repeat sequence until time expires

🧘

STRONGHOLD RECOVERY – COOL-DOWN

1
1. Standing quad stretch (45 sec/side)
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2
2. Chest opener stretch (1 min)
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3
3. Hamstring stretch (1 min)
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4
4. Child's pose (1 min)
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📋

Focus & Benefits

This routine hammers full-body strength, elevates endurance and mental grit, and delivers relentless core and power work—engineered for those who thrive under challenge.

Pro Tip: Visualize your toughest opponent with every round. Channel your energy into perfect reps—consistency under fatigue is where real transformation happens.

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