TODAY'S
WORKOUT

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Tactical Power Grid

Wed, 28 October 2026

Duration

44 minutes, plus 6 minutes with Optional Loaded Pair

Focus

Explosive power, athletic conditioning and trunk endurance

Equipment

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

Equipment
⚡

Warm-Up — Power Online

Duration: 7 minutes

Instructions: Complete 2 rounds. Raise the heart rate and gradually add more speed and range on round two.

1
Jumping jacks
20 reps
2
High knees
3
Good morning
10 reps
4
Walking lunges
8 total
5
Walkouts
4 reps
6
Squat to calf raise
8 reps
⚡

Complex 1 — Tactical Power Grid

Time: 18 minutes

Format: EMOM

Scheme: 3 stations × 6 rounds

Instructions: Start a new station at the top of each minute. Complete the target reps, then rest for whatever remains of the minute.

Minute 1

1
Tactical snatch
10 reps (Scaled versions - Beginner: Clean and press. Intermediate: Snatch)

Minute 2

2
Rotational thruster
10 reps (Scaled versions - Beginner: Thruster)

Minute 3

3
Broad jump

Repeat × 6 rounds

🔥

Complex 2 — No-Bell Redline

Time: 8 minutes

Format: Bodyweight intervals

Scheme: 30s work / 10s transition × 3 rounds

1
Lateral bound
2
Plank Jacks
3
High knees
4
Crab toe touch
🔓

Optional Complex 3 — Curl & Crash

Time: 6 minutes

Format: Intervals

Scheme: 40s work / 20s transition × 3 rounds

Instructions: Alternate between the loaded upper-body movement and burpees for three hard rounds.

1
kettlebell curl to pull over
2
Burpees
😈

Complex 4 — Core Under Fire

Time: 6 minutes

Format: Intervals

Scheme: 45s work / 15s transition × 6 stations

1
Plank reach
2
Reverse Crunches
With pulses
3
Leg lift overs
4
flutter kicks
5
KB straight arm crunches
6
Hollow Body Hold
💪

Beginner Level

Complete 4 rounds / 12 minutes of Tactical Power Grid.

Complete 2 rounds of No-Bell Redline.

Skip Curl & Crash.

For Core Under Fire, work for 30 seconds and use the remainder of each minute to recover.

🔓

Intermediate / Advanced Options

Option 1: Extend Tactical Power Grid to 7 rounds / 21 minutes.

Option 2: Complete a fourth round of No-Bell Redline.

Option 3: Add Curl & Crash.

Option 4: Repeat Core Under Fire after 60 seconds rest.

🧘

Cool-Down — Power Down

Duration: 5 minutes

1
Half-Kneeling Hip Flexor Stretch
30s/side
2
Figure-4 Stretch
30s/side
3
Doorway Chest Stretch
30s/side
4
Supine hamstring stretch
30s/side
5
Child's pose
60s
🎯

Focus & Benefits

Develops repeatable explosive power through tactical snatching, rotational pressing and jumping before switching completely to fast bodyweight conditioning. The optional loaded pair adds a short strength-endurance hit before the final trunk challenge.

Pro Tip: The EMOM should give you some rest. If every minute becomes a desperate race to the buzzer, reduce the load or simplify the movement rather than slowing every rep down.

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