Cold Edge Strength Protocol

Date: 8 October 2025

Duration: 47 minutes

Focus: Full-body strength and combat endurance

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ War Machine Warm-Up

1. Arm circles (1 minute) – Video

2. Walkouts (1 minute) – Video

3. High knees (1 minute) – Video

4. Leg Swings (1 minute) – Video

5. Bear crawl (1 minute) – Video

💥 Glacial Assault Circuit

Format: Circuit – 3 rounds | 45 seconds work per move, 20 seconds rest | 1 minute rest between rounds

• Kettlebell swings (explosive power, full body) – Video

• Push-ups (upper body, core) – Video

• Dumbbell thrusters (total body, intensity) – Video

• Mountain climbers (conditioning, core) – Video

• Kettlebell single-arm rows (lats, grip) – Video

• Optional: Bodyweight skater hops (lateral power, agility) – Video

🔓 Titan's Gauntlet (Optional Advanced Tier)

*This section is optional. Label it clearly as advanced.*

Instructions: 2 rounds, minimal rest. Move fast, keep form strict.

• Burpee to push-up (10 reps) – Video

• Kettlebell clean + press (10 reps/side) – Video

• Hollow body hold (30 seconds) – Video

🚀 Frostbite Finisher

Format: Tabata (20 seconds on, 10 seconds off, alternate exercises, total 4 minutes)

• Jump squats – Video

• Plank jacks – Video

*Repeat alternating until 4 minutes elapsed*

🧘 Ironclad Recovery Cool-Down

1. Standing quad stretch (40 seconds/side) – Video

2. Chest opener stretch (1 minute) – Video

3. Cat-cow stretch (30 seconds) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This protocol hammers strength, power, and conditioning with relentless full-body circuits and explosive finishers. Expect increased muscular endurance, core resilience, and mental toughness.

💡 Pro Tip

Your mind will want to quit before your body does. Lock into your reps, focus on form, and use every round as a test of your mental steel. Warriors are forged under pressure.