Push-Up / Sit-Up Ladder
Ascending ladder: 5 push-ups + 5 sit-ups, then 10 + 10, all the way through 25 + 25. Five rounds, twelve-minute cap.
The Workout Briefing
Movements
- 01
Push-Up
Round N: 5 × N reps. Rounds 1 through 5 (5, 10, 15, 20, 25 = 75 total).
- AltKnee Push-Up — same scheme
- 02
Sit-Up
Round N: 5 × N reps. Rounds 1 through 5 (5, 10, 15, 20, 25 = 75 total).
Scaling
Easier
cap the ladder at round 4 (5+5 → 20+20)
Harder
extend to round 6 (5+5 → 30+30).
What Today's Timer Looks Like
Ascending ladder for time. 12:00 cap.
The Past Six Days
Four-Move Tabata
Wed, Jul 15 · 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
Total3:50
Fourteen-Minute EMOM
Tue, Jul 14 · Every minute on the minute for fourteen minutes. Odd minutes: fourteen reverse lunges. Even minutes: fifteen sit-ups. Steady cadence, lower-body and core.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 7 ROUNDS
Total14:00
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
Total18:00Short-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
Total13:45
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
Total4:00
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
Total7:15
Seconds Interval Timer
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HIIT
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Round
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