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.
SHIELD BREAKER – Wednesday Assault
Wed, 22 October 2025
Duration
48 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
ARMOR UP – WARM-UP
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Lateral lunges (1 min total)
Video4
4. Walkouts (1 min)
Video5
5. Dynamic hip circles (1 min)
Video💥
GROUND ASSAULT CIRCUIT
Format: Circuit
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)
Video6
• Bodyweight alternative for swings: Jump squats (45 sec)
Video🔓
ONSLAUGHT TIER
Advanced – Optional
This section is optional. Level up your challenge.
Instructions: Complete 2 rounds, 40 sec per move, 20 sec rest
1
• KB Clean + Press (each side)
Video2
• Burpee to Push-Up (10 reps)
Video3
• Renegade Rows to Push-Up
Video🚀
FINAL STRIKE FINISHER
Format: AMRAP (as many rounds as possible)
1
• Jump squats (10 reps)
Video2
• Plank to downward dog (8 reps)
VideoRepeat sequence until time expires
🧘
STRONGHOLD RECOVERY – COOL-DOWN
1
1. Standing quad stretch (45 sec/side)
Video2
2. Chest opener stretch (1 min)
Video3
3. Hamstring stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This routine hammers full-body strength, elevates endurance and mental grit, and delivers relentless core and power work—engineered for those who thrive under challenge.
Pro Tip: Visualize your toughest opponent with every round. Channel your energy into perfect reps—consistency under fatigue is where real transformation happens.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.