Loaded Chipper
Kettlebell chipper in descending reps: forty swings, thirty goblet squats, twenty push-ups, ten burpees. Fourteen-minute cap with one bell.
The Workout Briefing
Movements
- 01
Kettlebell Swing
40 reps
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
30 reps
- AltDumbbell Goblet Squat — same reps
- 03
Push-Up
20 reps
- AltKnee Push-Up — same reps
- 04
Burpee
10 reps
Scaling
Easier
30-20-15-8 reps; lighter bell; knee push-ups
Harder
50-40-25-12 reps; heavier bell; chest-to-floor burpees.
What Today's Timer Looks Like
40-30-20-10 KB chipper for time. 14:00 cap.
The Past Six Days
Cardio Burst Tabata
Sat, Aug 8 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Ladder EMOM Push-Up
Fri, Aug 7 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
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
Total14:45
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
Total11:45
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
Total7:00
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
Total7:15
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