Push-Up Density AMRAP

Mountain Climber 30 / 15

Fri, Jul 10 · Ten rounds of thirty seconds of mountain climbers with fifteen seconds of rest. Two-to-one ratio — fast knees, short break, back at it.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

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

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

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

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

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