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.

The crowning effort

Fri, 11 September 2026

Duration

38 minutes

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Instructions: Complete 2 rounds. Move smoothly through all 5 exercises and keep the range controlled.

1
Overhead arm circles - 20 seconds each direction
2
Bodyweight lateral squat - 8 reps each side
3
Inchworm to high plank - 6 reps
4
Dynamic Hip Circles - 8 reps each side
5
Squat Jump to Stick - 5 reps
💪

The coronation

Format: Revolving EMOM

Time: 20 minutes

Instructions: Do the prescribed exercise in minute 1, 2, 3 and rest for minute 4. Repeat for 5 rounds.

1
Thruster
MINUTE 1: 10 reps
2
Snatch
MINUTE 2: 10 reps. If snatches are too advanced use clean and press.
3
KB Renegade Rows
MINUTE 3: 10 reps

MINUTE 4: REST

🔥

Royal rumble rounds

Format: AMRAP

Time Cap: 8 minutes.

Instructions: Complete the prescribed exercises for as many rounds as possible during the time limit

1
Two hand bent over row
8 reps
2
Deadlifts
8 reps
3
Goblet forward lunge
8 reps. 4/side
4
Plank Shoulder Taps
8 reps. 4/side
5
Farmer's carry
1 minute, heavy weight
🔥

The crown jewels! ;-)

Format: TABATA

Instructions: Cycle 20 seconds work/10 rest (transition) of the two exercises for 8 rounds. 4 minutes total.

1
Bicycle crunches
2
Mountain climbers
FAST!
🧘

Cool-Down

Duration: 6 minutes.

Instructions: Breathe slowly, soften the ribs down, and let the hips and shoulders relax.

1
Child's pose - 60 seconds
2
Half-Kneeling Hip Flexor Stretch - 45 seconds each side
3
Doorway Chest Stretch - 45 seconds each side
🔥

Beginner Level

Use a lighter single bell through the exercises and do four rounds of the main complex

🔓

Intermediate / Advanced Options

Option 1: Use a heavier bell or double bells for the main complex

Option 2: Add a push up to the renegade rows in the main complex

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