
Burpee / Sit-Up Tabata
Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.
The Workout Briefing
Movements
- 01
Burpee
Rounds 1, 3, 5, 7 — 20s work
- 02
Sit-Up
Rounds 2, 4, 6, 8 — 20s work
Scaling
Easier
step-back burpees; abdominal crunch in place of sit-up
Harder
lateral burpee over a target; weighted sit-ups.
What Today's Timer Looks Like
4 rounds × 2 × 20s / 10s, alternating burpees and sit-ups.
The Past Six Days

Ten-Minute EMOM
Fri, Jun 12 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
- 2 MOVEMENT ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
Long Holds Isometrics
Thu, Jun 11 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 MOVEMENT ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00
Cardio Burst Circuit
Wed, Jun 10 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 MOVEMENT ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30
Twelve-Minute Triplet AMRAP
Tue, Jun 9 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
Mountain Climber 40 / 20
Mon, Jun 8 · Eight rounds of forty seconds of mountain climbers with twenty seconds of rest. Steady fast-knees output — break only when form starts to slip.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Spinal Flow
Sun, Jun 7 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40

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