Long Holds Isometrics
Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
The Workout Briefing
Movements
- 01
Forearm Plank
Station 1 — 60s
- 02
Wall Sit
Station 2 — 60s
- 03
Hollow Hold
Station 3 — 60s
Scaling
Easier
45s holds; cut to 3 rounds
Harder
75s holds; add a 4th station (side plank, 60s per side).
What Today's Timer Looks Like
3 holds × 4 rounds. 60s hold / 30s station rest. 60s round break.
The Past Six Days
Short-Station Circuit
Mon, Sep 14 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
- 5 INTERVAL ROTATION
- 0:35 WORK
- 0:15 REST
- 3 ROUNDS
Total13:45
Eight-Minute Triplet AMRAP
Sun, Sep 13 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.
- 1 INTERVAL
Total8:00
Burpee 40 / 20
Sat, Sep 12 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
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
Total9:40Five 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
Total8:00Burpee 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
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