Three-Block Chipper
One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
The Workout Briefing
Movements
- 01
Air Squat
50 reps
- 02
Mountain Climber
40 reps (count both feet)
- 03
Push-Up
30 reps
- AltKnee Push-Up — same reps
- 04
Sit-Up
20 reps
- 05
Burpee
10 reps
Scaling
Easier
scale all numbers by 0.7 (35-28-21-14-7)
Harder
extend the chipper with a final 50 air squats.
What Today's Timer Looks Like
50-40-30-20-10 chipper for time. 15:00 cap.
The Past Six Days
Squat / Push-Up Tabata
Thu, Sep 17 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Twelve-Minute EMOM
Wed, Sep 16 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 6 ROUNDS
Total12:00
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
Total19:00Short-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
Total13:45Eight-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
Seconds Interval Timer
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Build Your Own Timer
- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.