Squat Jump 30 / 15
Ten rounds of thirty seconds of squat jumps with fifteen seconds of rest. Lower-body explosive work with a tight recovery window.
The Workout Briefing
Movements
- 01
Squat Jump
10 rounds: 30s work / 15s rest; soft landing into the next rep
Scaling
Easier
bodyweight squats at the same tempo
Harder
tuck jumps; add a 1-count pause at the bottom of each rep.
What Today's Timer Looks Like
10 × 30s squat jumps / 15s rest.
The Past Six Days
Shoulder Reset Flow
Sun, Aug 2 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total8:50
Four Rounds Grinder For Time
Sat, Aug 1 · Four rounds: twenty squats, fifteen push-ups, ten sit-ups. Fourteen-minute cap — high reps, pure bodyweight, pacing decides.
- 1 INTERVAL
Total14:00
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
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