Ladder EMOM Push-Up

Hanging Isometrics

Thu, Aug 6 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.

• 4 INTERVAL ROTATION
• 0:30 WORK
• 0:45 REST
• 3 ROUNDS

Two-Station Bodyweight Circuit

Wed, Aug 5 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.

• 2 INTERVAL ROTATION
• 1:15 WORK
• 0:25 REST
• 3 ROUNDS

Air Squat Density AMRAP

Tue, Aug 4 · Seven minutes of air squats, count your reps. Long window, single movement — find a sustainable cadence and hold it.

• 1 INTERVAL

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