Three-BlockChipper

Squat / Push-Up Tabata

Wed, May 20 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.

• 2 MOVEMENT ROTATION
• 0:20 WORK
• 0:10 REST
• 4 ROUNDS

E2MOM Couplet

Tue, May 19 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.

• 1 MOVEMENT
• 2:00 WORK
• 10 ROUNDS

Core Isometrics

Mon, May 18 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.

• 4 MOVEMENT ROTATION
• 1:30 MAX WORK
• 0:30 REST
• 3 ROUNDS

Long-Station Circuit

Sun, May 17 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.

• 3 MOVEMENT ROTATION
• 1:15 WORK
• 0:20 REST
• 3 ROUNDS

Ten-Minute Triplet AMRAP

Sat, May 16 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.

• 1 INTERVAL

Burpee 40 / 20

Fri, May 15 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.

• 0:40 WORK
• 0:20 REST
• 8 ROUNDS