E3MOM Triplet
Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
The Workout Briefing
Movements
- 01
Burpee
10 reps to start each 3-minute window
- 02
Air Squat
15 reps after the burpees
- 03
Sit-Up
20 reps to close each window
Scaling
Easier
7 / 12 / 15 reps; step-back burpees
Harder
12 / 20 / 25 reps; lateral burpees over a target.
What Today's Timer Looks Like
7 × 3:00. 10 burpees + 15 squats + 20 sit-ups per window.
The Past Six Days
Hanging Isometrics
Wed, Sep 23 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Endurance Circuit
Tue, Sep 22 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
- 2 INTERVAL ROTATION
- 1:30 WORK
- 0:30 REST
- 4 ROUNDS
Total18:30
Burpee Density AMRAP
Mon, Sep 21 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00
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
Total7:15
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
Total12:00
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
Total15:00
Seconds Interval Timer
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- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
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Circuit
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Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
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- Control
Custom
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- Stacks
Compound
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