Ironclad Machine – Friday Grind

Date: 24 October 2025

Duration: 45 minutes

Focus: Strength, stamina, and grit

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ War Ready Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Walkouts (1 min) – Video

4. Bodyweight squats (1 min) – Video

5. Leg Swings (1 min) – Video

💥 Max Power Circuit

Format: Circuit

Instructions: 4 rounds – 40 sec work, 20 sec rest. 1 min rest between rounds

• Kettlebell deadlifts (12 reps) – Video

• Dumbbell thrusters (10 reps) – Video

• Push-ups (max reps) – Video

• Mountain climbers (1 min) – Video

• Bodyweight Skater Hops (1 min) – Video

🔓 Advanced Punisher Tier

*This section is optional. Advanced intensity.*

Instructions: 2 rounds, minimal rest

• KB Renegade Rows (10 reps/side) – Video

• Jump squats (20 reps) – Video

• Burpees (15 reps) – Video

🚀 Final Assault Finisher

Format: Tabata (20 sec work, 10 sec rest x 8)

• Plank Jacks – Video

• Hollow Body Hold – Video

*Repeat entire sequence twice if time remains*

🧘 Steel Recovery Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Cat-cow stretch (30 sec) – Video

4. Chest opener stretch – Video

🎯 Focus & Benefits

Develops powerful strength, stamina, and combat-level endurance while challenging mental toughness. Full-body power, balance, and explosive movement for a relentless physique.

💡 Pro Tip

Focus on your breathing during heavy sets. Inhale deep before each rep and exhale hard through the effort – this keeps you locked in and pushing past limits.