Engine/conditioning day—an energizing test of stamina and savage spirit, combining monostructural cardio with full-body endurance and simple weighted movements.
Warm-Up
5 min alternating:
- 1 min slow row
- 1 min bike/erg Then 1 round:
- 10 air squats
- 12 jumping jacks
Metcon
‘Nature Sprint’: For Time (Time Cap: 22 min):
- 800m run or 1000m row buy-in Then 3 rounds:
- 20 kettlebell swings (moderate weight)
- 15 burpees
- 30 mountain climbers Finish with:
- 400m run or 500m row cash-out
Scaling: Reduce run/row distance, lighter KB. Walking instead of running allowed. Burpees step-back if needed.
Cool-Down
- Lying spinal twist: 45 sec/side
- KB lateral lunge stretch: 45 sec/side
- Diaphragmatic breathing: 2 min
Core / Optional Finisher
2 rounds:
- 10 KB Russian twists (heavy)
- 15 sec plank
Coaching Notes
Engine work should keep you moving, not maxing out; scale cardio and movement reps for continuous effort.
Week-over-Week Progression
- Week 1: Complete 3 rounds, 22 min cap, moderate KB
- Week 2: Increase KB swings (25/round), reduce rest
- Week 3: 4 rounds, faster cash-out
- Week 4: 2 rounds (deload), 18 min cap