Push-Ups & Sit-Ups 21-15-9
Three rounds with descending reps: 21 push-ups and 21 sit-ups, then 15 of each, then 9 of each. Eight-minute cap — full upper-body grind.
The Workout Briefing
Movements
- 01
Push-Up
21 reps, then 15, then 9
- AltKnee Push-Up — same rep scheme
- 02
Sit-Up
21 reps, then 15, then 9
Scaling
Easier
15-12-9; knee push-ups
Harder
30-20-10; hand-release push-ups; weighted sit-ups.
What Today's Timer Looks Like
21-15-9 for time. 8:00 cap.
The Past Six Days
Air Squat Tabata
Sun, Aug 16 · Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ten-Minute Cardio EMOM
Sat, Aug 15 · Every minute on the minute for ten minutes. Odd minutes: thirty jumping jacks. Even minutes: thirty mountain climbers. Pure cardio cadence — no equipment.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
Mixed Isometrics
Fri, Aug 14 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Cardio Burst Circuit
Thu, Aug 13 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 INTERVAL ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30
Squat / Push-Up AMRAP
Wed, Aug 12 · Twelve-minute AMRAP alternating ten air squats and ten push-ups. Two movements, even cadence — count rounds.
- 1 INTERVAL
Total12:00
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
Total9:30
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