Burpee 40 / 20
Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
The Workout Briefing
Movements
- 01
Burpee
8 rounds: 40s work / 20s rest; aim for steady reps not a sprint
Scaling
Easier
step back and step up instead of jumping; drop the chest-to-floor
Harder
lateral burpee over a target, or add a tuck jump at the top.
What Today's Timer Looks Like
8 × 40s burpees / 20s rest.
The Past Six Days
Deep Stretch Flow
Fri, Sep 11 · Four long-held poses, single cycle. Ninety-second holds — settle in, breathe deeply, let the tissue release.
- 4 INTERVAL ROTATION
- 3:00 MAX WORK
- 0:10 REST
- 1 ROUND
Total9:40
Five Rounds Sprint For Time
Thu, Sep 10 · Five rounds: ten burpees, ten air squats. Eight-minute cap — short couplet, push the pace from rep one.
- 1 INTERVAL
Total8:00
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
Total3:50
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
Total10:00
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
Total12:30
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
Total18:30
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