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.

The Friday Forge

Fri, 28 August 2026

Duration

36 minutes

Focus

Full-body strength, power and conditioning

Equipment

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

Equipment
⚡

Warm-Up

Duration: 6 minutes.

Instructions: Complete 2 rounds at a smooth pace.

1
Arm circles - 30 seconds
2
Wall angels - 10 reps
3
Inchworm to high plank - 6 reps
4
BW Arm Swing to Squat - 10 reps
🔥

Forged Steel Complex

Format: 5 rounds, time capped

Time Cap: 15 minutes.

Instructions: Complete 5 rounds with a heavy single bell. Aim to complete rounds unbroken (without stopping) and rest between rounds.

1
Two hand bent over row
5 reps
2
Swings
5 reps
3
Clean + press
5 reps - Alternating sides
4
Kettlebell barbarian goblet squat
5 reps

Forged metcon

FORMAT: 8-minute AMRAP

1
Burpees
6 reps
2
Alternating kettlebell snatch
8 total reps
3
Bodyweight Skater Hops
10 total
4
Mountain Climber Twists
12 reps
💪

Core Power Finish

Format: Accumulator

Instructions: Do the allotted reps - don't cheat.

1
Sit-ups
100 reps.
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Breathe slowly through the nose and relax the shoulders, hips and trunk between movements.

1
Doorway Chest Stretch - 45 seconds per side
2
Child's Pose to Thread the Needle - 45 seconds per side
3
Figure-4 Stretch - 45 seconds per side
4
Hamstring stretch - 45 seconds per side
5
Seated Neck Rolls - 30 seconds each direction
🔥

Focus and Benefits

Builds upper body strength and trunk control through pressing, rowing, hinging and sit-up patterns. The pyramid gives repeated quality practice without rushing, then the short finish adds one final hit of core work. This fits Friday well as a focused challenge without wasting reps.

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