Speed & Power is a fast-twitch circuit with two jobs: turn the engine on, then teach it to stay controlled. High knees kick things off twice for a reason, they’re your ignition and your reset, bringing quick turnover, posture, and coordination online before you drop to the floor. The shift into 2+ push-ups is the first “power check,” because it asks you to take that standing intensity and compress it into a clean plank line, shoulders stable, core braced, reps crisp. Then you go right back to high knees and feel the difference: your trunk is already switched on, so the speed has somewhere to live instead of spilling everywhere.

Climbers and jumping lunges are the mid-round surge. Climbers push speed through a stable frame, making the core resist rotation while the hips move like pistons. Jumping lunges (2+) then turn that core tension into explosive leg power, challenging balance, elasticity, and landing control when your heart rate is already climbing. Another set of climbers reinforces that pattern, fast feet with quiet hips, and then you finish with 2+ jump squats, the final punchline where power has to show up without your form falling apart. This is a workout that rewards intent: move fast, land soft, keep your ribs down, and treat every “2+” as an invitation to go beyond the minimum while staying sharp.