Jack / Climber Pyramid

Burpee / Sit-Up Tabata

Sun, Oct 11 · Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.

• 2 INTERVAL ROTATION
• 0:20 WORK
• 0:10 REST
• 4 ROUNDS

Ladder EMOM Push-Up

Sat, Oct 10 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.

• 10 INTERVALS

Core Isometrics

Fri, Oct 9 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.

• 4 INTERVAL ROTATION
• 1:30 MAX WORK
• 0:30 REST
• 3 ROUNDS

Four-Station Loaded Circuit

Thu, Oct 8 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.

• 4 INTERVAL ROTATION
• 1:00 WORK
• 0:20 REST
• 3 ROUNDS

Ten-Minute Triplet AMRAP

Wed, Oct 7 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.

• 1 INTERVAL

Mountain Climber 40 / 20

Tue, Oct 6 · Eight rounds of forty seconds of mountain climbers with twenty seconds of rest. Steady fast-knees output — break only when form starts to slip.

• 0:40 WORK
• 0:20 REST
• 8 ROUNDS