Fourteen-Minute EMOM

Legs Isometrics

Mon, Jul 13 · 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

Short-Station Circuit

Sun, Jul 12 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.

• 5 INTERVAL ROTATION
• 0:35 WORK
• 0:15 REST
• 3 ROUNDS

Push-Up Density AMRAP

Sat, Jul 11 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.

• 1 INTERVAL

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