30 Minutes of Fury workouts are high-intensity workouts designed to get you in and out of the gym quickly. Perfect for anyone short on time, but still wanting a killer workout. Workouts are posted (the night before) for Monday, Tuesday, Thursday and Friday each week.
Workouts are posted here the night before.
Always Intense. Always Free.
Quick Links
Friday, September 23rd
“Flex Friday”
3 Rounds
- DB Alternating Bench x 8 each
- Barbell Bent Row x 10
- Band Tear x 12
3 Rounds
- Pull-Ups x 8
- Floor Press x 10
- Crunches x 25
3 Rounds
- Band Curl x 25
- Band Pressdown x 25
- DB Side Raise x 10
Thursday, September 22nd
4 Rounds
- Power Clean 3 Reps @ 70 – 75%
- Med Ball Slams x 10
4 Rounds
- Med Ball Cannonballs x 10
- Situps x 20
- Shrugs x 15
- Planks x 30 seconds
Workout Notes: Take a warm-up set or two of Power Cleans if needed before starting work sets. Allow yourself enough rest time (30-60 seconds) to recover before each set of Power Cleans.
Tuesday, September 20th
“Dumbbell Circuit I”
3 Rounds
- One Arm Dumbbell Bench x 8 each
- One Arm Row x 8 each
- Arnold Press x 8
- DB Front Raise x 8
- DB Side Raise x 8
- DB Rear Delt Raise x 8
- DB Curls x 8
- DB Skull Crushers x 8
Workout Notes: 15 – 20 seconds between exercises, 2 – 3 minutes between rounds
Monday, September 19th
4 Rounds
Javorek Complex x 3 Reps Each
- Upright Row
- Clean Grip Muscle Snatch
- Squat to Press
- RDL
- Bent Over Row
Back Squat 5 x 5 @ 70 – 75% (Warm-up Sets as Needed)
Friday, September 16th
“Flex Friday”
4 Rounds
- DB Incline Bench x 8
- DB One Arm Row w/ Pause x 8 each arm
3 Rounds
- Plate Raise x 12
- DB Side Raise x 12
- Band Tear x 12
3 Rounds
- Seated DB Curl x 15
- DB Skull Crusher x 15
Thursday, September 15th
4 Rounds
- DB Single Arm Snatch x 5 each
- DB Single Arm Jerk x 5 each
3 Rounds
- DB Reverse Lunge x 8 each
- DB RDL x 8
- DB Shrugs x 16
1 Round
- DB Situps x 50
Tuesday, September 13th
- Bench Press 3/4 of bodyweight x 100 reps
- 25 Abs of your choice between every set
Workout Notes: Try to complete in as few sets as possible. Make sure to have a spotter! First set should land between 10 and 20 reps – If you get more or less than that adjust the weight up or down.
Monday, September 12th
Snatch Complex 3 x 5 each (start with bar, increase weight each set)
4 Rounds
- Hang Clean + 1 Front Squat x 2 reps*
- Med Ball Slam x 10
3 Rounds
- DB Lunge x 5 each leg
- RDL x 8
- Straight Leg Situp x 10
Plank 2 x 60 seconds (30 seconds rest in between)
Workout Notes: *Perform a Hang Clean (full catch) followed immediately by 1 front squat. That’s one rep. Reset. Repeat.
Friday, September 9th
“Flex Friday”
3 Rounds
- DB Alternating Bench x 8 each
- Barbell Bent Row x 10
- Band Tear x 12
3 Rounds
- Pull-Ups x 8
- Floor Press x 10
- Crunches x 25
3 Rounds
- Band Curl x 25
- Band Pressdown x 25
- DB Side Raise x 10
Thursday, September 8th
“Squat Medley”
Overhead Squat 7 x 5
Front Squat 7 x 4
Back Squat 7 x 3
Workout Notes: This is NOT done in rounds. Do all Overhead Squats first, then move to Front Squats.
Start light with the first set of Overhead Squats. Then, try to increase in weight each set all the way through to the last set of Back Squats.
Tuesday, September 6th
10 Rounds
- Bench Press – 5 Reps of ~ 70-75% of Max
- Pullups – Set of 10 first round. Then decrease by 1 rep each round (9, 8, 7…)
- Straight Leg Situp x 15 OR Seated Twists x 15 (Your choice each round)
Workout Notes: The weight used on Bench Press should be a weight you can maintain throughout all sets. If you still feel strong and confident around set 6, you can choose to increase weight slightly.
The abs each round are either a set of Straight Leg Situps OR Seated Twists. Not both. You can choose either exercise you want each round.
Monday, September 5th
5 Rounds
- 3 Hang Power Snatch
- 5 Front Squats
Then
4 Rounds
- 10 DB One Arm Rows
- 10 DB Curls
- 15 DB Shrugs
- 25 Crunches