Cool Down Flow

Burpee / Swing Pyramid

Wed, Sep 2 · 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.

• 1 INTERVAL

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

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

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

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

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