Burpee Density AMRAP

Jumping Jack 30 / 15

Sun, Sep 20 · Ten rounds of thirty seconds of jumping jacks with fifteen seconds of rest. Steady cardio cadence — keep the heart rate honest without burning out.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Full-Body Flow

Sat, Sep 19 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.

• 5 INTERVAL ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

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