“Flow State” is designed to help you build technique, grace, and fluidity in your kettlebell training. This workout focuses on a series of movements that flow seamlessly into one another, challenging your coordination and control. The goal is not speed or aggression but to move smoothly and continuously through each exercise with perfect form.

“Squad Sync Up” is a high-energy, team-based workout designed to test your synchronization, stamina, and skill. This 20-minute AMRAP (As Many Rounds As Possible) challenges you and your partner to stay in sync and push your limits together. Perfect for athletes looking to enhance their teamwork, this workout incorporates three demanding movements that will elevate your heart rate and test your coordination. (Recommended team size: 2-4 athletes)

"60 Second Spartan" is a dynamic, EMOM-style workout designed to challenge your focus, pacing, and recovery. Inspired by Spartan Races, this workout features 10 different exercises performed on a running clock, simulating the high-intensity demands of obstacle course racing. With minimal equipment and a wide range of physical demands, "60 Second Spartan" is a fantastic 30-minute workout for any fitness enthusiast looking to push their limits and improve their overall fitness.

The "Pair Up Throwdown" is a partner workout that combines cardiovascular endurance with strength training. The first segment of the workout is performed in a "You Go, I Go" fashion, including Russian Kettlebell Swings, Toes to Bar, and Wall Balls. After completing these movements, partners will have the remaining time to establish a 3-rep max for both the Back Squat and Deadlift. The workout not only tests cardiovascular endurance but also strength and power.

In Teams of 2, complete for time. Partner A begins rowing for calories. Partner B begins chipping away at the reps on Station 1. Partners may swap roles at any time, but may not progress to the next station until completing all reps of the previous station. Score is the total time to complete all 6 stations minus the total calories rowed where 1 calorie equals 1 second.