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.

Wednesday Storm Drive

Wed, 9 September 2026

Duration

34 minutes

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Instructions: Complete 2 rounds of the 4 movements below. Keep the pace smooth and prepare the hips, knees, ankles and shoulders for squatting, hinging and floor work.

1
Overhead arm circles - 30 seconds
2
Bodyweight squats - 12 reps
3
Dynamic Hip Circles - 30 seconds
4
Walkouts - 6 reps
🔥

STORM FRONT EMOM

Format: 18-minute rotating EMOM

Time Cap: 18 minutes.

Instructions: Minute 1 - 6 American swings. 6 push-ups. Minute 2 - 6 alternating clean + press - 3/side. 8 reverse lunges – 4/side. Minute 3 - 8 goblet squats. Hollow hold for remaining time ×6 rotations. Star jumps for any rest time in first three minutes and last 3 minutes

1
American swing
MINUTE 1: 6 reps
2
Push-ups
MINUTE 1: 6 reps
3
Clean + press
MINUTE 2: 6 alternating reps. 3/side
4
Front-rack reverse lunge
MINUTE 2: 8 Reps. 4/side
5
Goblet squats
MINUTE 3: 8 reps
6
Hollow Body Hold
MINUTE 3: remainder of the minute
🚀

Optional Lightning tier

8-minute AMRAP (As many rounds as possible)

Instructions: Complete all exercises in the round and keep rest time between rounds to a minimum

1
Snatch
6 reps - 3 each side
2
Hand release push ups
6 reps
3
Two hand bent over row
6 reps
4
Squat thrust
6 reps
5
Plank Shoulder Taps
12 reps total. 6 reps per side
🚀

Ab finisher

Format: Musical challenge finisher

Instructions: Play 'Roxanne' - Song by The Police. Sit up every time you hear the name 'Roxanne'.

1
Sit-up
🧘

Cool-Down

Duration: 5 minutes.

Instructions: Breathe slowly and let the legs, hips and trunk relax as the pace comes down.

1
Half-Kneeling Hip Flexor Stretch - 30 seconds per side
2
Figure-4 Stretch - 30 seconds per side
3
Hamstring stretch - 30 seconds per side
4
Child's pose - 60 seconds
5
Box Breathing - 60 seconds
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