Full-Body Flow

Three-Block Chipper

Fri, Sep 18 · 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.

• 1 INTERVAL

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

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

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