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.

Rampart Protocol – Power Endurance

Wed, 5 November 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚡

Tactical Onboarding

1
1. Arm circles (1 min
mobilize shoulders) – Video
2
2. Bodyweight squats (1 min
prime lower body) – Video
3
3. Leg Swings (1 min
dynamic hip opener) – Video
4
4. Walkouts (1 min
core, hamstrings) – Video
5
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

1
• Kettlebell swings (40 sec
posterior chain, power) – Video
2
• Push-ups (40 sec
upper body strength) – Video
3
• Dumbbell alternating lunges (40 sec
legs, stability) – Video
4
• Mountain climbers (40 sec
cardio, core) – Video
5
• 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

1
• Burpees (15 reps
conditioning) – Video
2
• KB Renegade Rows (10 reps each side
total body) – Video
3
• Jump squats (20 reps
explosive legs) – Video
🚀

Last Stand Finisher

Format: AMRAP (As Many Rounds As Possible)

1
• Plank Jacks (20 reps
core, cardio) – Video
2
• V-Ups (12 reps
abs, hip flexors) – Video

Repeat as many rounds as possible

🧘

Decompression Sequence

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Cat-cow stretch (1 min
spine mobility) – Video
3
3. Downward dog (1 min
hamstrings, shoulders) – Video
4
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.

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