Squat / Push-Up AMRAP

Mountain Climbers 30 / 30

Tue, Aug 11 · Ten rounds of thirty seconds of mountain climbers with thirty seconds of rest. Even work-to-rest ratio — sustainable but not easy.

• 0:30 WORK
• 0:30 REST
• 10 ROUNDS

Spinal Flow

Mon, Aug 10 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.

• 5 INTERVAL ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

Loaded Chipper

Sun, Aug 9 · Kettlebell chipper in descending reps: forty swings, thirty goblet squats, twenty push-ups, ten burpees. Fourteen-minute cap with one bell.

• 1 INTERVAL

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

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

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