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.

Storm Forge Fury

Fri, 24 July 2026

Duration

42 minutes, plus 5 minutes with Optional Challenge

Focus

Full-body power and relentless conditioning

Equipment

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

⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds of each movement.

1
March in place - 30 seconds
Add in overhead reach during march.
2
Inchworm to high plank
3
BW reverse lunge
4
Scapular push-up
5
Squat to calf raise
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Main Workout

Format: AMRAP

Time Cap: 16 minutes.

Instructions: Complete as many quality rounds as possible in 16 minutes. Move through the stations in order, resting only when needed. Choose a load that allows you to maintain crisp, controlled repetitions with approximately two clean reps left in reserve.

1
Kettlebell clean to push press – 6 reps each side. Dumbbell: Dumbbell clean to push press – 6 reps each side. Bodyweight: Squat thrust to overhead reach – 12 reps.
2
Kettlebell front rack reverse lunge – 8 reps total, switching rack position halfway. Dumbbell: Dumbbell goblet reverse lunge – 8 reps total. Bodyweight: Reverse lunge to knee drive – 8 reps total.
3
Kettlebell swing – 15 reps. Dumbbell: Dumbbell swing – 15 reps. Bodyweight: Squat jump – 12 reps.
4
Kettlebell gorilla row – 12 reps total. Dumbbell: Dumbbell bent-over row – 12 reps total. Bodyweight: Doorframe row – 12 reps.
5
Kettlebell plank drag – 10 reps total. Dumbbell: Dumbbell plank drag – 10 reps total. Bodyweight: Plank shoulder tap – 16 reps total.
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Beginner Level

Reduce the AMRAP to 12 minutes and cut rep target for each exercise by 2. Step backwards during the squat thrust rather than jumping, replace squat jumps with fast bodyweight squats, and rest for up to 30 seconds after each completed round. Keep your effort at approximately 5–6/10 and prioritise smooth movement over speed.

🔓

Intermediate / Advanced Options

Option 1: Heavier Power: Use a slightly heavier weight while maintaining the prescribed repetitions and explosive technique.

Option 2: Ascending Storm: Add two repetitions to every station after each completed round.

Option 3: Maximum Density: Use the standard repetitions, take no planned rest between stations and aim to complete at least four full rounds.

🚀

Finisher: Core Storm

Format: Bodyweight abdominal circuit.

Duration: 6 minutes. Instructions: Work for 40 seconds at each station, rest for 20 seconds, and complete two full rounds. Keep your lower back controlled and prioritise tension over speed.

1
Hollow Body Rock
Beginner option: Hold a tucked hollow position with your knees bent.
2
Plank Knee Drive
Beginner option: Bring each knee towards the same-side elbow or perform slow mountain climbers.
3
Reverse crunch with leg extension
Beginner option: Perform a standard reverse crunch with your knees bent throughout.
🔓

Optional Challenge Tier

Complete the standard workout first. Add this challenge only when your technique remains strong and you still feel capable of producing powerful, controlled repetitions.

Format: Alternating EMOM.

Duration: 6 minutes. Alternate the exercises below. Rest for remainder of minute when exercise complete

1
Kettlebell half snatch – 10 reps total, 5 per side. Dumbbell: Alternating dumbbell snatch – 10 reps total. Bodyweight: Burpee – 8 reps.
Odd minutes
2
Kettlebell front rack march – 30 seconds. Dumbbell: Dumbbell front rack march – 30 seconds. Bodyweight: Fast high-knee march or high knees – 30 seconds.
Even minutes
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Perform each stretch slowly, breathing deeply, and hold both sides equally.

1
90/90 hip switches
60 seconds
2
Half-kneeling hip flexor stretch with overhead reach
45 seconds a side
3
Supine hamstring stretch
45 seconds each side
4
Doorway Chest Stretch
60 seconds
5
Supine breathing
60 seconds
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Focus and Benefits

This session combines explosive power, lower-body strength, pulling strength and trunk stability within one continuous AMRAP. The movement order creates a natural flow from standing power work into lunges, swings, rows and floor-based core training. The finisher then introduces lateral movement and loaded marching without simply repeating the pressing patterns from the main workout. Aim for consistent rounds rather than starting too quickly. Your final round should look almost as controlled as your first.

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