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.
Dominion Circuit – Monday Assault
Mon, 6 October 2025
Duration
4 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Battle-Ready Warm-Up
1
1. Arm circles (1 minute)
Video2
2. Bodyweight squats (1 minute)
Video3
3. High knees (1 minute)
Video4
4. Walkouts (1 minute)
Video5
5. Lateral lunges (1 minute)
Video💥
War Machine Main Circuit
Format: Circuit
Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds
1
• Push-ups (max reps)
Video2
• Dumbbell thrusters (12 reps)
Video3
• Kettlebell swings (15 reps)
Video (Sub: Jump squats – Video)4
• Mountain climbers (40 seconds)
Video5
• Renegade Rows to Push-Up (10 reps)
Video (Sub: Plank Shoulder Taps – Video)🔓
Ironclad Challenge Tier
This section is optional. Advanced users only—test your limits.
Instructions: Complete 2 rounds as quickly as possible
1
• Burpees (15 reps)
Video2
• Single-leg Romanian deadlift (10/side)
Video (Sub: Single-leg glute bridge – Video)3
• Hollow Body Hold (40 seconds)
Video🚀
Last Stand Finisher
Format: Tabata
1
• Bodyweight Skater Hops
Video2
• Plank Jacks
VideoAlternate exercises every round
🧘
Recovery Protocol Cool-Down
1
1. Hamstring stretch (45 seconds/side)
Video2
2. Chest opener stretch (45 seconds)
Video3
3. Cat-cow stretch (1 minute)
Video4
4. Child's pose (1 minute)
Video🎯
Focus & Benefits
Ignites full-body muscle groups, torches calories, boosts endurance, and forges unwavering grit. Sharpened core, improved explosiveness, and combat-ready conditioning await.
Pro Tip: When fatigue sets in, focus on your breathing—short, sharp inhales with strong exhales. This powers your engine and clears your mind for the next rep.
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