Engage in the rival neighbourhood wars known as ‘Bloc Wars’, where citizens of Mega-City One battle for dominance. In this circuit, you’ll compete against a workout buddy in a series of ‘Time Cap’ Workouts.
Main Workout
About the Circuits
- With this circuit we will be using an ‘Time Cap’ format.
- A time cap workout is a fitness challenge where you must complete a set of exercises within a specified time limit, pushing your limits and balancing efficiency to meet the deadline. These workouts are high-intensity and adaptable to various fitness levels, making them a versatile training method for improving strength and endurance.
- If you finish before the time cap you have earned your rest but may choose to continue if you are feeling savage. If you don’t make the time, don’t worry, there is always next time! Go harder then! Please note, however, that while it can be fun to try to beat the clock but ensure you keep form and don’t compromise yourself to injury.
- At the end of the workout, there is a ‘Finisher’. This is a final test for your physical and mental endurance, providing a challenging finale to enhance your overall fitness. The Finishers aim to trigger the ‘afterburn effect’. Boosting calorie burn post-workout and aiding fat loss and muscle development.
Equipment and Weight:
- Various functional equipment required. Can get away with having only Dumbbells and Kettlebells for most circuits.
- Consider using home items as training equipment if you are missing equipment.
- Keep the weight medium 60-75% of 1RM, to keep it challenging but attainable.
Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
Bloc War Circuit 1
(20-Minute Grinder Gauntlet)
Set a 20-minute time cap. Complete the following exercises in order. If you finish before the time cap, start again from the beginning.
- 40 Deadlifts (use a heavy barbell).
- 60 Push-Ups.
- 80 Goblet Squats (use a kettlebell or dumbbell).
- 100 Sit-Ups.
- 120 Double-Unders (or 180 Single-Unders).
Bloc War Circuit 2
(Strength Blitz)
Set a 20-minute time cap and aim to complete as many rounds as possible (AMRAP) of the following circuit:
- 10 Devils Press.
- 20 Wall Balls.
- 20 Dumbbell Walking Lunges 10 per leg, holding dumbbells at your sides).
- 15 (American) Kettlebell Swings.
Bloc War Circuit 3
(Dumbbell Dominance)
Complete as many rounds as possible within 20 minutes:
- 10 Dumbbell Thrusters.
- 12 Renegade Rows (6 per arm, with dumbbells).
- 15 Box Jumps (or step-ups with dumbbells).
- 8 Barbell Bent-Over Rows.
Bloc War Circuit 4
(Total Body Torch)
Set a 20-minute time cap and aim to complete as many rounds as possible (AMRAP) of the following circuit:
- 10 Racked KB Squats.
- 15 Box Jumps (or step-ups for an added challenge).
- 20 Spiderman push-Ups.
- 25m (27yds) Bear Crawl.
- 30-Second Plank Hold.
- 20 KB Cleans.
Bloc War Circuit 5
(Cardio Crusher)
Set a 20-minute time cap and aim to complete as many rounds as possible (AMRAP) of the following circuit:
- 200ms (220 yd) Sprint.
- 15 (American) Kettlebell Swings.
- 10 (Full) Burpees.
- 20 Bicycle Crunches (10 per side).
- 10 Power Clean and Split Jerk (Barbell).
Bloc War Circuit 6
(Functional Fury)
Set a 20-minute time cap and aim to complete as many rounds as possible (AMRAP) of the following circuit:
- 10 Pull-Ups (use a resistance band if needed).
- 20 Gorilla Rows (10 per arm).
- 40 Kettlebell Snatches (20 each arm).
- 4 x 25m (27yds) Sled Push.
- 40 Sandbag Lunges (20 per leg).
- 25 x Swiss ball rollouts. 25 x Swiss ball crunches.
Bloc War Circuit 7
(Bodyweight Blitz)
Set a 20-minute time cap and aim to complete as many rounds as possible (AMRAP) of the following circuit:
- 15 Triceps Push-Ups.
- 20 Zercher Squats.
- 10 Handstand Push-Ups (or pike push-ups).
- 20 Bulgarian Split Squats (10 each leg).
- 15 Single leg V-Ups.
- 10 Reverse Burpees.
Finisher
Bloc Apocalypse
Step into the heart of the “Bloc Apocalypse,” a time-capped challenge that immerses you in the chaos of Mega-City One’s Bloc Wars. Compete against the clock or a pal as rival factions vying for dominance and bragging rights. This is a test of strength, speed, and determination, mirroring the unforgiving nature of a city divided.
About the Finisher
Choose from one of the Bloc Apocalypse finishers below. Compete against a pal to see who can finish first. If training alone, set a time goal. 6 minutes is your time limit.
Bloc Apocalypse 1
- Sprint 25m and perform 10 Jumping Jacks.
- Sprint back to start and 10 Side Lunges (each leg).
- Sprint 25m and 10 x Push-Ups.
- Sprint back to start and perform 10 Box Jumps.
- Bear crawl 25m and perform 10 Bodyweight Squats.
- Bear crawl back to start and perform 10 Burpees.
- Sprint to the final marker and finish with 60 Mountain Climbers.
Bloc Apocalypse 2
- Tire push 25m and perform 10 Tire flips.
- Tire push back to start and 10 Tire jumps.
- Farmers carry 25m and 10 x Kettlebell Push-Ups.
- Racked carry back to start and perform 10 Hang cleans.
- Tire push 25m and perform 10 Tire flips.
- Tire carry back to start and perform 10 Decline Push ups.
- Sprint to the final marker and finish with 20 burpees.
- Cool-down: 5-10 minutes of light cardio and static stretches.
Remember to cool down, stretch and drink water!
Workout Complete!!
