Five Rounds Sprint For Time

Burpee Tabata

Wed, Sep 9 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.

• 1 INTERVAL
• 0:20 WORK
• 0:10 REST
• 8 ROUNDS

Ladder EMOM Air Squat

Tue, Sep 8 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.

• 10 INTERVALS

Full Sweep Isometrics

Mon, Sep 7 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.

• 5 INTERVAL ROTATION
• 0:45 WORK
• 0:30 REST
• 2 ROUNDS

Bodyweight Long Circuit

Sun, Sep 6 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.

• 3 INTERVAL ROTATION
• 1:30 WORK
• 0:20 REST
• 3 ROUNDS

Swing / Goblet AMRAP

Sat, Sep 5 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.

• 1 INTERVAL

Burpees 30 / 30

Fri, Sep 4 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.

• 0:30 WORK
• 0:30 REST
• 10 ROUNDS