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
The Bloc War Circuits use a Time Cap format. Each workout gives you a fixed amount of work and a deadline. The objective is simple: complete every prescribed exercise and repetition before time expires.
⏱️ Beat the Clock
Start the timer and work through the exercises in the order listed. If you complete the circuit before the Time Cap, record your finishing time and take the rest you have earned. Do not add unplanned rounds, as this would turn it into a different workout format.
If the clock beats you, stop when the Time Cap expires and record the exercise and repetition reached. That becomes your score to beat the next time you attempt the circuit.
⚖️ Rules of Engagement
The clock creates urgency, but it does not excuse poor technique. Choose loads and exercise variations that allow you to move efficiently while maintaining controlled, complete repetitions. Improve through better pacing, cleaner transitions and increased fitness, not rushed half-reps or reckless loading.
🧰 Equipment and Load
The Bloc War Circuits use various pieces of functional training equipment, although most exercises can be adapted using dumbbells or kettlebells.
Keep the load moderate and manageable. For conventional weighted exercises, 60–75% of your 1RM provides a useful guide, but remain towards the lower end for longer or higher-repetition circuits. Reduce the weight if it begins to compromise your form, pace or control.
💥 Final Judgement
Each Bloc War Circuit concludes with a Finisher, providing one final test of your conditioning and mental resolve. Complete the assigned challenge and end the battle on your feet.
🌡️ 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
💥 About the Finisher
Step into the chaos of the Bloc Apocalypse, a time-capped Finisher inspired by the brutal conflicts of Mega-City One’s Bloc Wars. Choose one of the challenges below and prepare for a final test of strength, speed and determination.
⏱️ On the Clock
You have six minutes to complete your chosen challenge. If training alone, race against the clock and record your finishing time. If training with a partner, represent rival blocs and compete for dominance, survival and bragging rights.
⚖️ Choose Your Level
- Beginner: Complete half of every prescribed distance and repetition target.
- Intermediate: Complete the full challenge.
- Advanced: Complete the full challenge and push for the fastest possible finishing time.
💣🏙️ 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.
🚨 End of Shift: Cool-Down
The sentence has been served, but the shift is not over. Spend 5–10 minutes gradually lowering your heart rate with easy walking, cycling or gentle movement.
Follow with static stretches for the major muscle groups used during the workout. Focus on the quads, hamstrings, glutes, calves, chest, shoulders, back and forearms, holding each stretch for 20–30 seconds without bouncing.
Breathe steadily, rehydrate and return to the Sector House. Mega-City One will still need you tomorrow.
💧 Remember to Cool Down, Stretch and Drink Water!
🦅 Workout Complete!!
The war ends. The Law remains.
