Burpee / Swing Pyramid
Up-and-down rep pyramid: 3-6-9-12-9-6-3 burpees paired with 5-10-15-20-15-10-5 kettlebell swings. Fourteen-minute cap.
The Workout Briefing
Movements
- 01
Burpee
3, 6, 9, 12, 9, 6, 3 reps across 7 rounds (48 total)
- 02
Kettlebell Swing
5, 10, 15, 20, 15, 10, 5 reps across 7 rounds (80 total)
- AltDumbbell Swing — same scheme with a single dumbbell
Scaling
Easier
cap the peak at 9/15 (3-6-9-6-3 / 5-10-15-10-5); lighter bell; step-back burpees
Harder
peak at 15/25; heavier bell; lateral burpees.
What Today's Timer Looks Like
Up-and-down rep pyramid for time. 14:00 cap.
The Past Six Days
Four-Move Tabata
Tue, Sep 1 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Death By Push-Ups
Mon, Aug 31 · Every minute, do two more push-ups than the last. Minute 1: two. Minute 2: four. Minute 10: twenty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Legs Isometrics
Sun, Aug 30 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Slow Burn Circuit
Sat, Aug 29 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
- 4 INTERVAL ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total13:15
Mountain Climber Density AMRAP
Fri, Aug 28 · Six minutes of mountain climbers, count both feet. Continuous fast-knees output — break only when your form starts to slip.
- 1 INTERVAL
Total6:00
Push-Up 30 / 15
Thu, Aug 27 · Ten rounds of thirty seconds of push-ups with fifteen seconds of rest. Steady reps with planned breaks — the short rest forces an honest pace.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Seconds Interval Timer
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