TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
Crush Protocol – Relentless Friday Grind
Fri, 14 November 2025
Duration
50 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Combat Ready Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg swings (1 min per side)
Video5
5. Walkouts (1 min)
Video💥
Assault Circuit: The Crucible
Format: Circuit
Instructions: 3 rounds
1
• Kettlebell swings (45 sec)
Video2
• Push-ups (45 sec)
Video3
• Dumbbell alternating lunges (45 sec)
Video4
• Mountain climbers (45 sec)
Video5
• Hollow body hold (45 sec)
Video🔓
Apex Challenge Tier
This section is optional. Challenge yourself only if you want to go beyond the standard protocol.
Instructions: Complete 2 rounds for max reps
1
• Kettlebell clean + press (10 per side)
Video2
• Jump squats (15 reps)
Video3
• Burpee to push-up (10 reps)
Video🚀
Final Burn: Termination Set
Format: AMRAP (As Many Rounds As Possible in 6 minutes)
1
• KB goblet squats (8 reps)
Video2
• Plank shoulder taps (16 reps)
Video3
• Bodyweight skater hops (20 reps)
VideoRepeat sequence until time expires
🧘
Cold Steel Cool-Down
1
1. Standing quad stretch (1 min per side)
Video2
2. Cat-cow stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This protocol delivers uncompromising total-body strength, power, and mental grit with potent endurance and mobility conditioning. Expect to build muscle, ignite core stability, and sharpen explosive athleticism.
Pro Tip: Attack each round with full focus—think of every rep as sharpening your armor. Power comes from intent, not just intensity.
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