Burpee / Sit-Up AMRAP
Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.
The Workout Briefing
Movements
- 01
Burpee
5 reps each round
- 02
Sit-Up
10 reps each round
Scaling
Easier
4 burpees / 8 sit-ups; step-back burpees
Harder
7 burpees / 12 sit-ups; lateral burpee over a target.
What Today's Timer Looks Like
8:00 AMRAP — 5 burpees / 10 sit-ups.
The Past Six Days
Squat Jumps 30 / 30
Mon, Sep 28 · Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Hip Opener Flow
Sun, Sep 27 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Lunges & Burpees 21-15-9
Sat, Sep 26 · Three rounds with descending reps: 21 reverse lunges and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Cardio Burst Tabata
Fri, Sep 25 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
E3MOM Triplet
Thu, Sep 24 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
- 1 INTERVAL
- 3:00 WORK
- 7 ROUNDS
Total21:00
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
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