Storm Engine Gauntlet

Date: 10 December 2025

Duration: 45 minutes

Focus: Full-body power, conditioning, and core grit

Equipment: Bodyweight, kettlebell or dumbbells (optional)

⚡ Ironclad Warm-Up Protocol

1. Arm circles – 1 minute – Video

2. Bodyweight squats – 1 minute – Video

3. Dynamic Hip Circles – 30 sec/side – Video

4. Dynamic Inchworm to Spiderman Lunge – 1 minute – Video

5. Bodyweight Squat to Lateral Lunge Flow – 1 minute – Video

Total: 8 to 10 minutes, move smoothly and build speed gradually.

💥 War Machine Main Circuit

Format: Circuit

Instructions: 4 rounds – 40 sec work, 20 sec rest per move – 1 minute rest between rounds.

• Kettlebell swings – 40 sec – Video – Bodyweight alternative: Jump squats – Video

• Kettlebell goblet squats – 40 sec – Video – Bodyweight alternative: Bodyweight squats – Video

• KB Renegade Rows – 40 sec – Video – Bodyweight alternative: Push-ups – Video

• Kettle bell alternating reverse lunges – 40 sec – Video – Bodyweight alternative: BW reverse lunge – Video

• Standing Russian Twist – 40 sec – Video – Bodyweight alternative: Russian twists – Video

🔓 Elite Assault Tier

*This section is optional and advanced. Hit it only if you still have clean form and power.*

Instructions: 2 to 3 rounds – 30 sec work, 15 sec rest.

• Kettlebell clean + press – 30 sec – Video – Bodyweight alternative: Burpees – Video

• Single-leg Romanian deadlift – 30 sec/side – Video – Bodyweight alternative: Single-Leg Glute Bridge – Video

• Mountain Climber Twists – 30 sec – Video – Bodyweight alternative: Mountain climbers – Video

🚀 Final Impact Finisher

Format: 6 minute AMRAP (as many quality rounds as possible).

• Burpee to Push-Up – 10 reps – Video

• Plank Jacks – 20 reps – Video

• Bicycle crunches – 20 reps – Video

*Repeat the 3-move cycle until time is up, staying sharp under fatigue.*

🧘 Steel Recovery Cool-Down

1. Standing quad stretch – 1 min total – Video

2. Hamstring stretch – 1 minute – Video

3. Child's Pose → Thread the Needle – 1 minute – Video

4. Box Breathing – 1 minute – Video

Total: 5 to 8 minutes, breathe slowly and let your heart rate drop.

🎯 Focus & Benefits

This session builds explosive hip power, full-body strength endurance, and anti-rotation core control while driving conditioning to a combat-ready level.

The mix of loaded and bodyweight work trains resilience under fatigue and sharpens movement quality at higher intensities.

💡 Pro Tip

Own your pacing in the main circuit: move like a machine, not a sprinter, so you can attack every round with the same controlled aggression instead of fading early.