Today's Workout
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting this workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.
MECHANIZED VELOCITY: Friday Circuit Surge
Date: 15 August 2025
Duration: 45 minutes
Focus: Relentless full-body strength, power, and grit
Equipment: Bodyweight, dumbbells, kettlebell (alternatives provided)
⚡ SYSTEMS ONLINE: Warm-Up Protocol
1. Arm circles (1 min, controlled) – Video
2. Bodyweight squats (1 min, steady pace) – Video
3. High knees (1 min, drive knees up fast) – Video
4. Bear crawl (1 min, forward and backward) – Video
5. Dynamic Inchworm to Spiderman Lunge (1 min, mobility) – Video
💥 MAINFRAME STRIKE: Machine Circuit
Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
• Kettlebell swings (or jump squats for bodyweight) (40 sec) – Video
• Dumbbell renegade rows (40 sec) – Video
• Push-ups (40 sec) – Video
• Kettlebell goblet squats (or bodyweight squats) (40 sec) – Video
• Mountain climbers (40 sec) – Video
🔓 OVERDRIVE TIER: Advanced Assault (Optional)
*This section is optional. Advanced challenge for relentless warriors.*
Instructions: Complete 2 rounds as fast as possible
• Burpee to Push-Up (10 reps) – Video
• Kettlebell clean + press (10/side, or push-up to side plank as bodyweight option) – Video
• Hollow Body Hold (45 sec) – Video
🚀 FINAL DRIVE: Power Finisher
Format: Core EMOM (Every Minute On the Minute for 6 minutes)
• V-Ups (12 reps) – Video
• Plank Shoulder Taps (remaining time each minute) – Video
*Repeat for 6 minutes*
🧘 SYSTEMS RECOVERY: Cool-Down
1. Standing quad stretch (1 min/side) – Video
2. Chest opener stretch (1 min) – Video
3. Hamstring stretch (1 min/side) – Video
4. Child's pose (1 min) – Video
🎯 Focus & Benefits
This circuit attacks every major muscle group, supercharging strength and endurance while pushing your conditioning and mental grit to the edge. Expect elevated heart rate, increased power, and a serious boost in full-body resilience.
💡 Pro Tip
Power is built by consistency under pressure – show up with intent, keep your rest intervals honest, and focus on one rep at a time. Machines don’t quit – neither do you.