Step into the bustling streets of Mega City One with this series of functional circuits. This circuit involves box jumps, ladder drills, and utilises functional equipment like medicine balls, battle ropes, and sandbags to prepare you for the challenges of life on the street.
🚨 Main Workout
⚖️ About the Workout
The Mega-City One Circuits offer three individual Eliminator workouts. Each presents a different combination of exercises and physical demands, so choose the one best suited to your ability and training goals.
🎯 How the Eliminator Works
Begin at the top of the exercise list and complete the prescribed reps for the first movement. Once finished, that exercise is eliminated. Continue down the list until every exercise has been cleared.
🔥 One Round, High Reps
Unlike a conventional circuit, there is only one pass through the list, but the rep targets are considerably higher. Each exercise must be completed before moving on. Break the reps into smaller sets and take brief pauses where necessary, but maintain good form throughout. The objective is sustained effort under fatigue, not training to failure.
💥 Final Judgement
Each Eliminator concludes with a Finisher, providing one final test of your conditioning and mental resolve. Complete it immediately after the main circuit and leave nothing on the streets of Mega-City One.
🧰 Equipment
The workouts combine bodyweight exercises with functional training equipment. Some stations require no kit, while others may need access to a gym. Where necessary, substitute an exercise or piece of equipment with a suitable alternative that trains the same movement pattern.
🌡️ 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.
🏙️ Mega-City Circuit 1
For time, when all stations and reps are complete. No to little rest.
- Tire Flips (if available) – 4 x 1 minute rounds.
- Prowler Pushes – 4 x 1 minute rounds.
- TRX Rows – x60 reps.
- TRX Chest Press – x60 reps.
- Stability Ball Rollouts – x60 reps.
- TRX Front Squat – x 60 reps.
- Slam Ball Overhead Throws – x60 reps.
- Resistance Band Woodchoppers – x40 reps (each side 80 reps total).
- Resistance Band Plank Pulls – x40 reps (each side 80 reps total).
- Plyo Box Step-Ups – x40 reps (each side 80 reps total).
- TRX Pike – x60 reps.
- Sandbag Squats – x60 reps.
🌆 Mega-City Circuit 2
For time, when all stations and reps are complete. No to little rest.
- Kettlebell Clean and Press – x60 reps.
- Box Jumps (with different heights) – x60 reps.
- Landmine Squats – x60 reps.
- TRX Pistol Squats – x60 reps.
- Seated Dumbbell Hammer Curls – x60 reps.
- Bench Press (barbell or dumbbell) – x60 reps.
- Deadlifts (barbell or dumbbell) – x60 reps.
- Incline/Decline Push-Ups – x60 reps.
- Bent-Over Rows (barbell or dumbbell) – x60 reps.
- Lunges (with dumbbells) – x40 reps (each side 80 reps total).
- Kettlebell Swings – x60 reps.
- Battle Rope Waves – x60 reps.
🏙️ Mega-City Circuit 3
For time, when all stations and reps are complete. No to little rest.
- Kettlebell Windmills – x30 reps (each side 60 reps total).
- Treadmill Sprints – 6 x 30 seconds rounds.
- Landmine Shoulder Press – x60 reps.
- Kettlebell double cleans – x60 reps.
- Tire carries – 4 x 1 minute rounds.
- Tire pushes – 4 x 1 minute rounds.
- Sandbag Complex RDL, Clean, squat – x 50 reps.
- Sandbag drags – x30 reps (each side 60 reps total).
- Alternating KB Swings – x40 reps (each side 80 reps total).
- DB Kickbacks – x40 reps (each side 80 reps total).
- Swiss Ball pikes – x60 reps.
- Swiss ball crunches – x60 reps.
🏍️ Finisher
Lawmaster Challenge
Climb aboard for The Lawmaster Challenge, a series of assault-bike finishers designed to test cardiovascular endurance, speed and resolve. Choose your challenge, drive the pedals and handles, and keep moving until the sentence is served.
🚨 About the Circuits
Choose one finisher from the challenges below to end the workout with a final cardiovascular blast. Match your effort to the length of each interval and maintain control as fatigue builds. You are serving one sentence, not all four.
1. 🏍️ Lawmaster Sprint Challenge
Duration: 5 minutes
- Sprint hard for 30 seconds.
- Pedal slowly for 30 seconds of active recovery.
- Repeat for five rounds.
2. 🚨 Lawmaster Interval Challenge
Duration: 8 minutes
- Sprint hard for 20 seconds.
- Pedal slowly for 40 seconds of active recovery.
- Repeat for eight rounds.
3. 🔺 Lawmaster Pyramid Challenge
Duration: 10 minutes
Alternate hard efforts with equal periods of slow pedalling. Work up the pyramid, repeat the peak interval, then descend:
- 15 seconds hard / 15 seconds recovery
- 30 seconds hard / 30 seconds recovery
- 45 seconds hard / 45 seconds recovery
- 60 seconds hard / 60 seconds recovery
- 60 seconds hard / 60 seconds recovery
- 45 seconds hard / 45 seconds recovery
- 30 seconds hard / 30 seconds recovery
- 15 seconds hard / 15 seconds recovery
The shorter intervals should be close to maximum effort. Pace the longer intervals hard enough to remain consistent from beginning to end.
4. 🏃 On-Foot Sprint Challenge
Duration: 10 minutes
Find a suitable outdoor space or use a treadmill:
- Sprint for 30 seconds.
- Walk or rest for 30 seconds.
- Repeat for 10 rounds.
If using a treadmill, select a fast but controlled pace and allow enough time to change speeds safely.
🚨 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 Law never stops.
