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 Storm Surge

Wed, 1 July 2026

Duration

45 minutes

Focus

Full-body strength and power

Equipment

Kettlebell, dumbbells, bodyweight

Equipment
⚡

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 Forge

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise at maximum intensity, resting only when the minute is over.

1
Kettlebell Swing + Thruster (12 reps). Bodyweight option: Burpee to Push-Up (12 reps) - Video
2
Rows (12 reps). Bodyweight option: Push-Ups (12 reps) - Video
3
Halos (12 reps). Bodyweight option: Plank Shoulder Taps (12 reps) - Video
4
Single-leg Romanian deadlift (12 reps per leg). Bodyweight option: Single-Leg Glute Bridge (12 reps per leg) - Video
5
Front rack march (30 seconds). Bodyweight option: Walking lunges (30 seconds) - Video
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight options for all exercises. Rest for 30-60 seconds between exercises. Aim for 6-7/10 intensity.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 reps to each exercise.

Option 2: Use heavier kettlebells or dumbbells.

Option 3: Reduce rest time to 15 seconds.

Option 4: Complete an additional round.

🔓

Optional Challenge Tier - Storm Chaser

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 3 rounds of the following exercises at maximum intensity.

1
Burpee to Push-Up
12 reps
2
Mountain Climbers
30 seconds
3
Plank Jacks
30 seconds
🚀

Finisher - Final Burn

Format: 4-minute AMRAP.

Instructions: Complete as many rounds as possible of the following exercises.

1
Jumping jacks
30 seconds
2
Bodyweight squats
12 reps
3
Push-Ups
12 reps
🧘

Cool-Down - The Calm

Duration: 5-10 minutes.

Instructions: Move through each exercise slowly, focusing on your breath and relaxing your muscles.

1
Child's Pose to Thread the Needle
30 seconds
2
Wall-Assisted Downward Dog
30 seconds
3
Seated Neck Rolls
30 seconds
4
Shoulder rolls
30 seconds
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