Mountain Climber 30 / 15
Ten rounds of thirty seconds of mountain climbers with fifteen seconds of rest. Two-to-one ratio — fast knees, short break, back at it.
The Workout Briefing
Movements
- 01
Mountain Climber
10 rounds: 30s work / 15s rest; alternate fast knees, hips low
Scaling
Easier
elevate hands on a bench; slower tempo
Harder
cross-body mountain climbers (knee to opposite elbow).
What Today's Timer Looks Like
10 × 30s mountain climbers / 15s rest.
The Past Six Days
Deep Stretch Flow
Thu, Jul 9 · Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
- 4 INTERVAL ROTATION
- 3:00 MAX WORK
- 0:10 REST
- 1 ROUND
Total9:40
Swings & Burpees 21-15-9
Wed, Jul 8 · Three rounds with descending reps: 21 kettlebell swings and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap — classic loaded couplet.
- 1 INTERVAL
Total12:00
Lunge / Push-Up Tabata
Tue, Jul 7 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Air Squat
Mon, Jul 6 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Core Isometrics
Sun, Jul 5 · 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 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Four-Station Loaded Circuit
Sat, Jul 4 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.
- 4 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total18:00
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