Swing / Goblet AMRAP

Burpees 30 / 30

Sun, May 31 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.

• 0:30 WORK
• 0:30 REST
• 10 ROUNDS

Shoulder Reset Flow

Sat, May 30 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.

• 4 INTERVAL ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

Squats & Push-Ups 21-15-9

Fri, May 29 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.

• 1 INTERVAL

Four-Move Tabata

Thu, May 28 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.

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

Death By Burpees

Wed, May 27 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.

• 20 INTERVALS

Legs Isometrics

Tue, May 26 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.

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