Maelstrom Grit Circuit

Date: 9 January 2026

Duration: 45 minutes

Focus: Full-body power and conditioning

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Battleframe Warm-Up

1. Arm Swing to Squat - 1 minute – Video

2. Dynamic Hip Circles - 30 seconds per side – Video

3. Bodyweight Squat to Lateral Lunge Flow - 1 minute – Video

4. Bear Crawl → Crab Walk - 1 minute forward and backward – Video

5. Jumping jacks - 1 minute – Video

💥 Coreforge Main Assault

Format: Circuit

Instructions: 4 rounds - 40 seconds work, 20 seconds rest per exercise - 1 minute rest between rounds

• Kettlebell Swings - 40 seconds (Bodyweight alternative: Jump squats) – Video | Jump squat video

• Kettlebell goblet squats - 40 seconds (Bodyweight alternative: Bodyweight squats) – Video | Bodyweight squat video

• Dumbbell renegade rows or KB Renegade Rows - 40 seconds – DB Video | KB Video

• Push-Up to Side Plank - 40 seconds – Video

• Bodyweight Skater Hops - 40 seconds – Video

🔓 Titan Tier Overload

*This section is optional. Advanced only: push pace, maintain flawless form.*

Instructions: 2 to 3 rounds - 30 seconds work, 15 seconds rest per move - 45 seconds rest between rounds

• Kettlebell clean + press - 10 reps per side (or 30 seconds) – Video

• Single-leg Romanian deadlift with kettlebell - 8 reps per side – Video

• Burpee to Push-Up - 10 reps (modify with step-back burpee) – Video

🚀 Final Shock Finisher

Format: 6 minute EMOM (every minute on the minute)

• Minute 1 - Mountain climbers - 40 seconds, easy march 20 seconds – Video

• Minute 2 - Hollow Body Hold - 30 seconds, rest 30 seconds – Video

*Repeat for 3 total cycles (6 minutes)*

🧘 Steelwind Cool-Down

1. Standing quad stretch - 45 seconds per side – Video

2. Seated forward fold - 1 minute – Video

3. Child's pose → Thread the Needle - 1 minute – Video

4. Box Breathing - 1 minute – Video

🎯 Focus & Benefits

This session builds full-body power, core stability, and combat-ready conditioning while cycling intensity to harden your engine without sacrificing movement quality.

💡 Pro Tip

Treat every rep like a test of discipline: commit to clean form first, then layer on speed and intensity so your toughness is backed by real control.