Dragon Dynamics

08/17/2026

🔥 TACTICAL KETTLEBELL WORKOUT 🔥
Strength. Endurance. Explosive power. Mission-ready conditioning.

This full-body session trains you to lift, carry, move and stay effective while fatigued.

THE MISSION:

Complete 5 rounds. Rest 60–90 seconds between rounds.

1️⃣ 15 Kettlebell Swings
Drive through the hips and squeeze the glutes. Keep your arms relaxed and let the hips power the movement.

2️⃣ 8 Clean & Presses Per Side
Clean the kettlebell into the rack position, brace your core and press overhead. Control it back down.

3️⃣ 10 Goblet Squats
Hold the kettlebell close to your chest. Keep your torso tall, squat with control and drive through the floor.

4️⃣ 8 Reverse Lunges Per Leg
Hold the kettlebell at your chest or in one hand. Step back, lower the rear knee and push through the front foot.

5️⃣ 10 Renegade Rows Per Side
From a strong plank position, row the kettlebell toward your ribs. Keep your hips square. Perform from the knees if necessary.

6️⃣ 30–45 Second Farmer Carry Per Side
Hold one heavy kettlebell at your side. Stand tall, brace your core and walk with controlled steps. Do not lean.

7️⃣ 5 Burpees
Finish each round with speed while maintaining solid form.

BEGINNER: 3 rounds
INTERMEDIATE: 4 rounds
ADVANCED: 5 rounds with minimal rest

TACTICAL FINISHER:

Complete 3 rounds:

• 20 kettlebell swings
• 30-second front-rack hold
• 30-second plank
• Rest 30 seconds

Choose a kettlebell that challenges you without destroying your technique. Stop if you experience sharp pain, dizziness or loss of control.

Your mission is not simply to survive the workout—it is to remain disciplined, technically sound and effective under fatigue.

Would you complete this mission—or quit before the final round?

Save this workout, tag your training partner and report your number of completed rounds in the comments.

FullBodyWorkout KettlebellTraining DragonDynamicsFitness TrainWithPurpose MissionReady

06/24/2026

03/27/2026

Duration: 12 Weeks

Frequency: 3–4 days/week (e.g., Mon, Wed, Fri, optional Sat)

Goal: 100 consecutive push-ups

-PHASE 1: FOUNDATION (Weeks 1–3)

Build Strength & Proper Form

If you can do:

0–5 push-ups: start with incline or knee push-ups

5–10 push-ups: start with standard push-ups

Workout (3x/week):

Push-ups: 5 sets of 50–60% of your max

Rest: 60–90 sec between sets

Example (Max = 6 push-ups):

5 sets of 3–4 reps

Add-ons:

Plank hold: 3 x 20–30 sec

Incline push-ups: 2 x 8–12 reps

Weekly Progression:

Add +1–2 reps per set each workout

👉 Goal by Week 3:
15–20 solid push-ups

-PHASE 2: VOLUME BUILDING (Weeks 4–6)

Turn Strength into Endurance

Workout (4x/week):

Push-ups: 6–8 sets

Each set = 60–70% of max reps

Example (Max = 20):

Sets of 12–14 reps

Introduce:

Grease the Groove (optional):

3–4 times/day: do 40–50% of max (not to failure)

Weekly Progression:

Increase total volume by +10–20 reps per workout

👉 Goal by Week 6:
40–50 push-ups

-PHASE 3: STRENGTH + INTENSITY (Weeks 7–9)

Make Your Body Stronger Than Your Limits

Workout (4x/week):

Day A (Strength Focus):

Weighted or decline push-ups: 5 x 6–10 reps

Slow tempo push-ups (3 sec down): 3 x 8

Day B (Volume Focus):

Push-ups: 5 sets at 70–80% max

Weekly Progression:

Increase difficulty (weight, tempo, elevation)

Add reps gradually

👉 Goal by Week 9:
60–75 push-ups

-PHASE 4: PEAK PERFORMANCE (Weeks 10–12)

Close the Gap to 100

Workout (4x/week):

Day A (Ladder Sets):

10 → 15 → 20 → 25 → 30

Rest 60 sec between rungs

Day B (Max Effort):

3 sets to failure

Rest 2–3 min

Day C (Density Training):

100 total push-ups as fast as possible

(Break into sets as needed)

-Weekly Progression:

Reduce rest time

Increase reps per set

Push closer to failure

👉 Goal by Week 12:
100 push-ups in one set

02/27/2026

You're stronger than yesterday. Keep going.

02/05/2026

Combat Readiness Gauntlet
Repeat 3x for time
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🪖 “Combat Readiness Gauntlet”

Complete 3 Rounds for Time

🔸 25-Yard Line

15 Burpees over Rifle

10 Pistol rounds on target (combat reload every 5 shots)

Sprint with Sandbag (50 lbs) to 50-yard line

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🔸 50-Yard Line

10 Box Jump-Overs (24”/20”)

15 Rifle rounds on target (reload every 10)

10 Dumbbell Thrusters (2×50/35 lbs)

Bear crawl to 75-yard line

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🔸 75-Yard Line

10 Push-Ups to Shoulder Taps

10 Kettlebell Swings (70/53 lbs)

5 Rifle rounds on target from kneeling

Sprint backward to 100-yard line

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🔸 100-Yard Line

5 Burpee Pull-Ups (use bar or target frame)

15 Rifle rounds on target (standing to prone transitions)

Farmer Carry (2×70/53 lbs) back to 25-yard line

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💥 Scoring

3 Rounds for Time

Missed shots = 5-second penalty per miss

All weapon transitions must be safe and clear before movement

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⚙️ Gear Loadout

Rifle + Pistol (with slings/holsters)

Sandbag (50/35 lbs)

2× Dumbbells or Kettlebells

Timer + Safe flat range (100-yard minimum)

Optional plate carrier (20/14 lbs)

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🧠 Training Focus

This workout tests:

Speed and endurance under load

Cardio-respiratory control under stress

Marksmanship after fatigue

Transition efficiency (reloads, movement discipline)

Grip, shoulder, and core stamina

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🪓 Tactical Tip

> “Train to fight tired. The range doesn’t care if you’re gassed—your accuracy still has to hit.”

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🔥 Scaling Options

Intermediate:

Sandbag: 35 lbs

Kettlebell: 53/35 lbs

Reduce total rounds to 2

Elite / Operator Level:

Plate carrier on for all movements

Add 100m sled drag after each 100-yard line

Include 5 reps of clean-and-press with sandbag at each transition

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🏁 Example Flow (Round 1)

1. 25yd – Burpees → pistol shots → sandbag sprint

2. 50yd – Box jumps → rifle shots → thrusters → bear crawl

3. 75yd – Push-ups → swings → kneeling shots → sprint back

4. 100yd – Burpee pull-ups → prone/standing shots → farmer carry reset

Repeat x3 rounds.

08/18/2024

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