Twelve-Minute EMOM

Long Holds Isometrics

Tue, Sep 15 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.

• 3 INTERVAL ROTATION
• 1:00 WORK
• 0:30 REST
• 4 ROUNDS

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

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

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

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

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