Ironclash: Monday Assault Circuit

Date: 17 November 2025

Duration: 49 minutes

Focus: Full-body strength, explosive power, and grit

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ Combat Engine Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Walkouts (1 minute) – Video

4. Kettlebell deadlift to upright row (1 minute) – Video
Alternative: Bodyweight good mornings – Video

5. Lateral lunge to reverse lunge flow (1 minute) – Video

💥 Titan Circuit: Main Assault

Format: Descending circuit | 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video
Alternative: BW reverse lunge – Video

• Mountain climbers (40 sec) – Video

• KB Renegade Rows (40 sec) – Video
Alternative: Dumbbell renegade rows – Video

🔓 Gauntlet Tier (Optional)

*This section is optional. Advanced challenge for those ready to level up.*

Instructions: Complete 3 rounds, minimal rest

• Jump squats (20 reps) – Video

• Push-Up to Side Plank (10 per side) – Video

• Single-leg Romanian deadlift (8 per side, KB or bodyweight) – Video

🚀 Final Barrage Finisher

Format: Tabata | 4 minutes | 20 seconds all-out, 10 seconds rest, alternate exercises

• Burpees – Video

• Plank jacks – Video

*Repeat for 4 total rounds*

🧘 Recovery Protocol Cool-Down

1. Standing quad stretch (1 minute) – Video

2. Hamstring stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

Builds relentless full-body strength and power, ignites metabolic conditioning, and hones core stability for tactical, athletic resilience.

💡 Pro Tip

Your mind is your strongest weapon. Focus on every rep and visualize overcoming every obstacle – that's how you forge true resilience inside and out.