TODAY'S
WORKOUT

Duration: 6 minutes.

Instructions: Complete 2 rounds of the 3 exercises below. Move smoothly, then repeat once more to raise your pulse and prepare for squatting, hinging and plank work.

Format: Circuit

Time Cap: 13 minutes.

Instructions: Complete 2 rounds of all 7 exercises in order. Rest up to 60 seconds between rounds. Keep transitions quick and use a load that lets you move with energy and control.

Do 1 round instead of 2, and use 8 reps per strength move with 16 mountain climbers. Use a lighter load or swap the thruster for Kettlebell goblet squats. Skip the optional tier.

Option 1: Complete 3 full rounds in the main block.

Option 2: Keep 2 rounds, but use double kettlebells only for the thruster and push press if form stays sharp.

Option 3: Add 2 reps each time you return to an exercise in the finisher.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Continuous reps for 4 minutes.

Instructions: Complete sets of 10 dead-stop swings for 4 minutes, resting as needed between sets. Keep the hinge snappy, the bell path tidy and your breathing even.

Format: EMOM, 6 minutes.

Instructions: Start a new exercise at the top of each minute and alternate for 6 minutes total. Rest for the remainder of the minute. Stay light, quick and controlled through the trunk.

Duration: 5 minutes.

Instructions: Move slowly, breathe through your nose where possible, and let your heart rate come down before you finish.

Builds full-body conditioning, power and cardiovascular fitness through explosive hinging, squatting, pressing, pulling and fast trunk work. The circuit alternates strength and athletic movement to keep the session lively, while the EMOM finisher adds a focused core challenge without slowing the pace.