Week 3

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

🎒 Equipment needed

Kettlebells (KB) Barbell Box Bands

1.Warm-up

min

•Breath + TA

↳360° breath into TA (lying)

•TA with movement

↳scorpion to glute bridge

•Hip mobiliser

↳down dog toe touches

•Glute activation

↳clamshell

•Anterior/thoracic opener

↳bow & arrow

•Upper back / shoulder

↳band around-the-worlds

2.Superset 1 — strength

min

•Lower

↳Base: Supported sissy squat
↳Progression 1: Sissy squat
↳Progression 2/top: Weighted / pulse sissy

•Upper pull

↳Base: Banded lat pulldown
↳Progression 1: TRX row
↳Progression 2/top: Feet-assisted TRX pull-up

3.Superset 2 — strength

min

•Hinge / PC

↳Base: Elevated barbell deadlift
↳Progression 1: Barbell deadlift
↳Progression 2/top: Deficit deadlift

•Upper push

↳Base: KB floor press
↳Progression 1: In glute bridge
↳Progression 2/top: Bottoms-up floor press

4.Superset 3 — control & core

min

•Lower

↳Base: Reverse lunge (+ int-rot)
↳Progression 1: Weighted reverse lunge
↳Progression 2/top: Deficit / Bulgarian (box)

•Upper push

↳Base: Bear-crawl hold + shoulder taps
↳Progression 1: Bear crawl forward/back
↳Progression 2/top: Weighted / longer

5.Finisher — accessory flow / optional 10-min AMRAP

min

•OH Press

↳Base: Single-arm push press
↳Progression 1: Double push press
↳Progression 2/top: Heavier

•Rotation

↳Base: Standing woodchop low→high
↳Progression 1: + band tension
↳Progression 2/top: Heavier band

•Hinge / PC

↳Base: KB deadlift (controlled)
↳Progression 1: KB swing
↳Progression 2/top: Single-arm KB swing

6.Cool-down — Mobility + Pelvic-floor relax

min

•Adductor stretch

•Pigeon

•Lat stretch

•PF relax: supported child's pose

↳8–10 breaths — no bracing, let go on the inhale