TODAY'S
WORKOUT
Iron Relay Assault
Mon, 28 September 2026
45 minutes
Full-body strength, muscular endurance and high-tempo conditioning
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up - Prime the Machine
Duration: 6 minutes
Instructions: Complete 2 smooth rounds. Open the shoulders and hips and gradually build the pace without creating fatigue.
Iron drop ladder
Time: 12 minutes
Format: AMRAP
Armour Control
Time: 8 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 2 rounds
Instructions: This is your controlled strength block. Slow the pace slightly after Complex 1 and make every rep look good.
Bodyweight Redline
Time: 8 minutes
Format: AMRAP
Six-Minute Armour
Time: 6 minutes
Format: 40s work / 20s transition × 6 stations
Beginner Level
Complete 8 minutes instead of 12 in Iron 10-8-6-4. Complete 1 round instead of 2 in Armour Control. For Bodyweight Redline, work for 6 minutes, use step-back squat thrusts and replace high knees with a fast march. Complete Six-Minute Armour as written, resting whenever needed.
Intermediate / Advanced Options
Option 1: Extend Iron 10-8-6-4 to 15 minutes.
Option 2: Use a slightly heavier load in Armour Control while maintaining the full 40-second work periods.
Option 3: Pick one. Don't automatically increase all three.
Cool-Down — Shut It Down
Duration: 5 minutes
Focus & Benefits
Builds full-body strength and muscular endurance through hinging, squatting, pressing and pulling before shifting into fast bodyweight conditioning. The changing formats force you to repeatedly reset your pace and movement strategy, while the final Armour block develops trunk and shoulder stability under fatigue.
Pro Tip: Treat each complex like a new workout. Don't carry the Redline pace into your loaded work and don't save too much for later — when the bodyweight block arrives, that's your permission to put your foot down.
+Free Nutrition Guide