Morning Wake-Up Flow

Swing / Goblet Ladder

Tue, Aug 25 · Ascending kettlebell ladder: 5 swings + 3 goblet squats, then 10 + 6, all the way through 30 + 18. Six rounds, fourteen-minute cap.

• 1 INTERVAL

Jack / Climber Tabata

Mon, Aug 24 · Eight rounds at 20/10 alternating jumping jacks and mountain climbers. Pure cardio Tabata, no equipment.

• 2 INTERVAL ROTATION
• 0:20 WORK
• 0:10 REST
• 4 ROUNDS

E2MOM Couplet

Sun, Aug 23 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.

• 1 INTERVAL
• 2:00 WORK
• 10 ROUNDS

Core Isometrics

Sat, Aug 22 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.

• 4 INTERVAL ROTATION
• 1:30 MAX WORK
• 0:30 REST
• 3 ROUNDS

Long-Station Circuit

Fri, Aug 21 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.

• 3 INTERVAL ROTATION
• 1:15 WORK
• 0:20 REST
• 3 ROUNDS

Twelve-Minute Triplet AMRAP

Thu, Aug 20 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.

• 1 INTERVAL