IRON MAELSTROM

Date: 11 August 2025

Duration: 46 minutes

Focus: Full-body strength and conditioning

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ THE AWAKENING WARM-UP

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video

4. Lateral Lunge to Reverse Lunge Flow (30 sec per side) – Video

5. Kettlebell deadlift to upright row or Bodyweight good mornings (1 minute) – Video | Video

💥 THE FORGE CIRCUIT

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest – 60 sec rest between rounds

• Kettlebell Swings (hip power) – Video

• Dumbbell thrusters (total-body drive) – Video

• KB Renegade Rows (anti-rotation pull) – Video

• Bodyweight Skater Hops (lateral power) – Video

• Hollow Body Hold (core brace) – Video

🔓 ONSLAUGHT TIER – ADVANCED

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

Instructions: EMOM 6 minutes – alternate minutes

• Minute 1 – Kettlebell clean + press (5 per side) – Video

• Minute 2 – Burpee to Push-Up (10 reps | Modify: Step-back) – Video

• Bonus scaling – Dumbbell renegade rows if no kettlebell – Video

🚀 FINAL STORM FINISHER

Format: Tabata

• Mountain climbers – 20 sec on, 10 sec off x 4 – Video

• Standing Russian Twist (DB or KB) – 20 sec on, 10 sec off x 4 – Video

*Repeat if needed*

🧘 IRON CALM COOL-DOWN

1. Downward dog (45 seconds) – Video

2. Half-Kneeling Hip Flexor Stretch (1 min per side) – Video

3. Figure-4 Stretch (45 seconds per side) – Video

4. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

Builds total-body strength, hip power, and core stability while improving conditioning and lateral agility. Balanced push-pull patterns protect shoulders and reinforce bracing for safer heavy work.

💡 Pro Tip

Own your pace: crisp reps beat sloppy speed. Keep the bell close, brace before every press, and treat every hollow hold like a heavy lift with constant tension.