Jack / Lunge Ladder
Ascending ladder: 10 jumping jacks + 4 reverse lunges, then 20 + 8, all the way through 60 + 24. Six rounds, twelve-minute cap.
The Workout Briefing
Movements
- 01
Jumping Jack
Round N: 10 × N reps. Rounds 1 through 6 (10, 20, 30, 40, 50, 60).
- 02
Reverse Lunge
Round N: 4 × N reps. Rounds 1 through 6 (4, 8, 12, 16, 20, 24); alternate legs.
Scaling
Easier
cap the ladder at round 5 (10+4 → 50+20); step-jacks
Harder
extend to round 8; add a knee drive at the top of each lunge.
What Today's Timer Looks Like
Ascending ladder for time. 12:00 cap.
The Past Six Days
Push-Up Tabata
Sat, Oct 3 · Eight rounds of twenty seconds of push-ups with ten seconds of rest. Four minutes, single movement — break early to keep moving.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Death By Burpees
Fri, Oct 2 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.
- 20 INTERVALS
Total20:00
Mixed Isometrics
Thu, Oct 1 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Loaded Circuit
Wed, Sep 30 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 INTERVAL ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15Burpee / Sit-Up AMRAP
Tue, Sep 29 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.
- 1 INTERVAL
Total8:00
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
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.
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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
Build any interval sequence from scratch, one by one.
- Stacks
Compound
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