Air Squat Density AMRAP

Squat Jump 30 / 15

Mon, Aug 3 · Ten rounds of thirty seconds of squat jumps with fifteen seconds of rest. Lower-body explosive work with a tight recovery window.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

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

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

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

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

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