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.

Warrior Power Surge

Wed, 20 May 2026

Duration

45 minutes

Focus

Strength and Conditioning

Equipment

Kettlebell, Dumbbell, Bodyweight, Mat

⚡

Warm-Up - Combat Prep

Duration: 8-10 minutes.

Instructions: Move through each exercise with purpose, preparing your body for the intense workout ahead.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Bear Crawl to Crab Walk
30 seconds
5
Arm Swing to Squat
30 seconds
💥

Main Workout - The Grit Machine

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise at maximum intensity, resting only when necessary.

1
Kettlebell Swing + Thruster (12 reps). Bodyweight option: Burpee to Push-Up (12 reps) - Video.
2
Dumbbell Rows (12 reps). Bodyweight option: Push-Ups (12 reps) - Video.
3
Kettlebell Alternating Reverse Lunges (12 reps). Bodyweight option: BW Reverse Lunge (12 reps) - Video.
4
Dumbbell Thrusters (12 reps). Bodyweight option: Squat Jumps (12 reps) - Video.
🔥

Beginner Level - Start Strong

Complete 2 rounds instead of 3. Use lighter weights or bodyweight options. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn It Up

Option 1: Increase the weight by 2.5-5kg.

Option 2: Decrease rest time by 15-30 seconds.

Option 3: Add an extra round.

Option 4: Increase the reps by 3-6.

🔓

Optional Challenge Tier - The Storm

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Complete each exercise at maximum intensity, resting only when necessary.

1
Kettlebell Swings (20 reps).
2
Dumbbell Snatches (20 reps).
3
Burpees (20 reps).
🚀

Finisher - The Final Burn

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible, resting only when necessary.

1
Mountain Climbers (as many reps as possible).
2
Plank Shoulder Taps (as many reps as possible).
3
Jumping Jacks (as many reps as possible).
🧘

Cool-Down - The Recovery

Duration: 5-10 minutes.

Instructions: Move through each exercise slowly, focusing on relaxation and recovery.

1
Child's Pose (30 seconds).
2
Cat-Cow Flow (30 seconds).
3
Seated Forward Fold (30 seconds).
4
Leg Swings (30 seconds).
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