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.

Thunder Combat Drive

Wed, 2 September 2026

Duration

37 minutes, plus 10 minutes with Optional Combat Metcon.

Focus

Full-body power, conditioning and trunk control

Equipment

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

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Instructions: Complete 2 rounds of all 4 exercises. Move smoothly, rest only as needed, and prepare the hips, shoulders and trunk for the main block.

1
Squat to alternating knee drive - 5 reps per side
2
Walkouts - 6 reps
3
Arm circles - 20 seconds each direction
4
Dynamic Hip Circles - 8 reps per side
💪

Thunder drop complex

Format: Interrupted AMRAP

Time Cap: 18 minutes.

Instructions: 18-minute AMRAP of the first five exercises. At 3:00, 6:00, 9:00, 12:00 and 15:00, stop and complete 8 burpees before returning to the complex.

1
Swings
10 reps
2
Goblet squats
8 reps
3
Clean
6 reps
4
Thruster
4 reps
5
Man maker
2 reps
6
Burpees
8 reps - EVERY THREE MINUTES

Optional Combat Metcon

10-minute AMRAP

1
Alternating kettlebell snatch
6 total
2
Reverse lunge to knee drive
10 total, alternating sides
3
High knees
20 total
4
Mountain Climber Twists
20 reps
🚀

Core Power Finisher

Format: AMRAP.

Instructions: Work for 4 minutes and cycle through all 4 exercises for as many rounds as possible. Rest only when needed. Keep the trunk tight and the pace controlled from start to finish.

1
Straight-arm sit-up with overhead reach - 8 reps
2
Russian twists - 12 reps per side
3
Side plank - 20 seconds per side
4
Reverse Crunches - 10 reps
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Breathe slowly, relax the shoulders and hips, and let your heart rate come down steadily.

1
Child's Pose to Thread the Needle - 45 seconds per side
2
Half-kneeling hip flexor stretch with overhead reach - 45 seconds per side
3
Doorway Chest Stretch - 45 seconds per side
4
Figure-4 Stretch - 45 seconds per side
5
Seated Neck Rolls - 30 seconds each direction
🔥

Focus and Benefits

Builds full-body power and work capacity through explosive hinging, squatting and pressing, with timed burpee interruptions challenging your engine under fatigue. The core finish reinforces trunk strength and control, while the optional Combat Metcon adds unilateral control, explosive power, fast footwork and another high-energy conditioning hit.

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