Ruthless Circuit – Titan Protocol

Date: 19 November 2025

Duration: 47 minutes

Focus: Full-body strength and combat endurance

Equipment: Bodyweight, kettlebell or dumbbells (optional), mat

⚡ Titan Activation – Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Walkouts (1 minute) – Video

5. Arm swing to squat (1 minute) – Video

💥 Relentless Engine – Main Workout

Format: 4 Rounds Circuit

Instructions: 40 seconds work, 20 seconds rest per exercise, 1 minute rest between rounds

• Kettlebell swings (or jump squats for bodyweight) (40 sec) – Video | Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell goblet squats (or bodyweight squats) (40 sec) – Video | Video

• Renegade rows (DB or KB; bodyweight alternative: plank shoulder taps) (40 sec) – Video | Video

🔓 Titan Gauntlet – Optional Challenge Tier

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

Instructions: Complete 2 rounds, minimal rest. Go for max effort.

• Burpees (20 reps) – Video

• Single-arm kettlebell clean + press (10 per side; or push-ups if no KB) – Video | Video

• Hollow body hold (40 sec) – Video

🚀 Final Stand – Finisher

Format: Core Circuit – 2 rounds, 30 seconds each move, no rest

• Bicycle crunches – Video

• Plank jacks – Video

*Repeat sequence twice*

🧘 Iron Resolve – Cool-Down

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

2. Hamstring stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Cat-cow stretch (1 minute) – Video

🎯 Focus & Benefits

This hardcore circuit builds raw strength, explosive power, and mental toughness while sharpening conditioning and core resilience for any challenge.

💡 Pro Tip

Embrace the discomfort – every rep in the trenches forges a mindset that’s unbreakable far beyond the gym.