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6 sections · ~49 min

Week 6

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed
Kettlebells (KB) Bands
1.Warm-up
•TA breathing in 4-point kneel
•Donkey kick
•Monster walk
•Banded deadlift to rows
•Pallof press to march
•Prone cobra
2.Superset 1 — strength · 6–10 reps
•KB clean to goblet squat
  • ↳Base — 6wk pp: KB clean to goblet squat
  • ↳Progression 1: KB clean to front squat
  • ↳Progression 2 / top: Heavier / double KB
•Single-arm KB row
  • ↳Base — 6wk pp: Single-arm KB row
  • ↳Progression 1: Bent-over KB row
  • ↳Progression 2 / top: Gorilla row
3.Superset 2 — strength · 6–10 reps
•KB B-stance RDL (+ int-rot)
  • ↳Base — 6wk pp: KB B-stance RDL (+ int-rot)
  • ↳Progression 1: Kickstand → single-leg
  • ↳Progression 2 / top: Single-leg KB RDL
•Half-kneeling KB press
  • ↳Base — 6wk pp: Half-kneeling KB press
  • ↳Progression 1: Seesaw KB press
  • ↳Progression 2 / top: Standing KB press
4.Superset 3 — control & core
•KB halo
  • ↳Base — 6wk pp: KB halo
  • ↳Progression 1: Kneeling windmill
  • ↳Progression 2 / top: Kneeling windmill to press
•Floor curl-up w/ TA
  • ↳Base — 6wk pp: Floor curl-up w/ TA
  • ↳Progression 1: Assisted sit-up
  • ↳Progression 2 / top: Full sit-up
•Side-lying bent-leg raise
  • ↳Base — 6wk pp: Side-lying bent-leg raise
  • ↳Progression 1: Side-lying straight-leg raise + band
  • ↳Progression 2 / top: Full side plank + top-leg raise
5.Finisher — accessory flow OR optional 10-min AMRAP
•Front-rack carry
  • ↳Base: Front-rack carry
  • ↳Progression 1: Suitcase carry
  • ↳Progression 2 / top: Heavier / longer lap
•Down up
  • ↳Base: Down up
  • ↳Progression 1: Slow Burpee
  • ↳Progression 2 / top: Burpee
•AMRAP option (10-min timer)
  • ↳Base: Flow at your own pace
  • ↳Top: 8 push-ups, 8 woodchops each side, 10 KB swings — as many rounds as you like. Swing is optional.
6.Cool-down — Mobility + Pelvic-Floor Relax
•Couch stretch
•Thread the needle
•Chest stretch
•PF relax: side-lying breath
  • ↳Ribs and pelvic floor expanding together, 8–10 breaths