Mountain Climber 40 / 20

Shoulder Reset Flow

Mon, Oct 5 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.

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

Jack / Lunge Ladder

Sun, Oct 4 · Ascending ladder: 10 jumping jacks + 4 reverse lunges, then 20 + 8, all the way through 60 + 24. Six rounds, twelve-minute cap.

• 1 INTERVAL

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

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

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

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