TODAY'S
WORKOUT

Duration: 6 minutes.

Instructions: Complete 2 rounds at a smooth pace using approved warm-up movements only.

Format: Pyramid.

Time Cap: 8 minutes.

Instructions: Complete all 4 exercises for 6 reps, then 8 reps, then back down to 6 reps and 4 reps. Move with purpose and control. Choose a load that leaves 2-3 clean reps in reserve.

Format: Circuit.

Time Cap: 12 minutes.

Format: 40 sec work / 20 sec rest × 3 rounds

For a simpler version, use the same exercise order but stop Main Block A after the 12-rep climb, and complete 2 rounds of Main Block B instead of 3. Slow the burpees down, shorten work periods to 30 seconds if needed, and rest a little longer between efforts to keep effort around 5-6/10. A great success target is to finish every rep with tidy form and steady breathing.

Option 1: In Main Block A, add 1 rep to each step of the pyramid while keeping movement quality high.

Option 2: In Main Block B, keep the 40/20 structure but use a slightly heavier kettlebell for the floor press if you can still move cleanly.

Option 3: In the Tabata finisher, maintain the same format and aim to match your best work output across all 8 rounds.

Format: Tabata - 4 mins.

Instructions: Complete 20 seconds of work and 10 seconds of rest for 8 rounds. Stay springy and sharp, but keep each rep controlled.

Duration: 5 minutes.

Instructions: Breathe slowly through the nose where possible and let your heart rate come down fully.

This session blends strength, trunk control and lively conditioning without getting stuck in one pattern. The pyramid builds muscular stamina with changing rep waves, while the circuit adds a fun engine element and the Tabata finish gives you a quick final spark. It fits well as a varied Saturday challenge in a balanced training week.