Crush Protocol – Relentless Friday Grind

Date: 14 November 2025

Duration: 50 minutes

Focus: Full Body Strength, Power, Endurance

Equipment: Kettlebell, Dumbbells, Bodyweight, Mat

⚡ Combat Ready Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg swings (1 min per side) – Video

5. Walkouts (1 min) – Video

💥 Assault Circuit: The Crucible

Format: Circuit

Instructions: 3 rounds – 45 seconds work, 15 seconds rest per exercise, 1 minute rest between rounds

• Kettlebell swings (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Hollow body hold (45 sec) – Video

🔓 Apex Challenge Tier

*This section is optional. Challenge yourself only if you want to go beyond the standard protocol.*

Instructions: Complete 2 rounds for max reps

• Kettlebell clean + press (10 per side) – Video

• Jump squats (15 reps) – Video

• Burpee to push-up (10 reps) – Video

🚀 Final Burn: Termination Set

Format: AMRAP (As Many Rounds As Possible in 6 minutes)

• KB goblet squats (8 reps) – Video

• Plank shoulder taps (16 reps) – Video

• Bodyweight skater hops (20 reps) – Video

*Repeat sequence until time expires*

🧘 Cold Steel Cool-Down

1. Standing quad stretch (1 min per side) – Video

2. Cat-cow stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This protocol delivers uncompromising total-body strength, power, and mental grit with potent endurance and mobility conditioning. Expect to build muscle, ignite core stability, and sharpen explosive athleticism.

💡 Pro Tip

Attack each round with full focus—think of every rep as sharpening your armor. Power comes from intent, not just intensity.