Rampart Protocol – Power Endurance

Date: 5 November 2025

Duration: 48 minutes

Focus: Full-body strength, core endurance, explosive power

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ Tactical Onboarding

1. Arm circles (1 min – mobilize shoulders) – Video

2. Bodyweight squats (1 min – prime lower body) – Video

3. Leg Swings (1 min – dynamic hip opener) – Video

4. Walkouts (1 min – core, hamstrings) – Video

5. Bear crawl (1 min – shoulders, core activation) – Video

💥 Barricade Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (40 sec – posterior chain, power) – Video

• Push-ups (40 sec – upper body strength) – Video

• Dumbbell alternating lunges (40 sec – legs, stability) – Video

• Mountain climbers (40 sec – cardio, core) – Video

• Kettlebell single-arm row (40 sec – back, grip) – Video

🔓 Citadel Tier (Optional – Advanced)

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

Instructions: 2 rounds | Minimal rest | Move with precision and speed

• Burpees (15 reps – conditioning) – Video

• KB Renegade Rows (10 reps each side – total body) – Video

• Jump squats (20 reps – explosive legs) – Video

🚀 Last Stand Finisher

Format: AMRAP (As Many Rounds As Possible) – 5 minutes

• Plank Jacks (20 reps – core, cardio) – Video

• V-Ups (12 reps – abs, hip flexors) – Video

*Repeat as many rounds as possible*

🧘 Decompression Sequence

1. Standing quad stretch (45 sec/side) – Video

2. Cat-cow stretch (1 min – spine mobility) – Video

3. Downward dog (1 min – hamstrings, shoulders) – Video

4. Child's pose (1 min – relax, breathe) – Video

🎯 Focus & Benefits

This protocol forges full-body power, mental grit, and deep core stamina while increasing functional strength for real-world challenges.

💡 Pro Tip

Attack each round with intent – visualize your goal and own every rep. Power comes from precision and focus under fatigue.