Four Rounds Grinder For Time
Four rounds: twenty squats, fifteen push-ups, ten sit-ups. Fourteen-minute cap — high reps, pure bodyweight, pacing decides.
The Workout Briefing
Movements
- 01
Air Squat
20 reps per round × 4 rounds
- 02
Push-Up
15 reps per round × 4 rounds
- AltKnee Push-Up — same reps
- 03
Sit-Up
10 reps per round × 4 rounds
Scaling
Easier
3 rounds; knee push-ups
Harder
5 rounds; hand-release push-ups; tighten the cap.
What Today's Timer Looks Like
4 rounds for time. 14:00 cap.
The Past Six Days
Swing / Goblet Tabata
Fri, Jul 31 · Eight rounds at 20/10 alternating kettlebell swings and goblet squats. One bell, two patterns, four minutes.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Death By KB Swings
Thu, Jul 30 · Every minute, do two more kettlebell swings than the last. Minute 1: two. Minute 2: four. Minute 10: twenty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Long Holds Isometrics
Wed, Jul 29 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00Loaded Circuit
Tue, Jul 28 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 INTERVAL ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15
Ten-Minute Triplet AMRAP
Mon, Jul 27 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00KB Swing 40 / 20
Sun, Jul 26 · Eight rounds of forty seconds of kettlebell swings with twenty seconds of rest. Long work block — pacing the swings keeps the grip alive.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
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