Six Rounds For Time
Six rounds: ten reverse lunges, eight push-ups, six burpees. Sixteen-minute cap — long grind, lower-volume rounds.
The Workout Briefing
Movements
- 01
Reverse Lunge
10 reps per round × 6 rounds; alternate legs
- 02
Push-Up
8 reps per round × 6 rounds
- AltKnee Push-Up — same reps
- 03
Burpee
6 reps per round × 6 rounds
Scaling
Easier
5 rounds; knee push-ups; step-back burpees
Harder
7 rounds; jumping lunges.
What Today's Timer Looks Like
6 rounds for time. 16:00 cap.
The Past Six Days
Four-Move Tabata
Mon, Oct 19 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Ten-Minute EMOM
Sun, Oct 18 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 5 ROUNDS
Total10:00
Legs Isometrics
Sat, Oct 17 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Cardio Burst Circuit
Fri, Oct 16 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 INTERVAL ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30KB Swing Density AMRAP
Thu, Oct 15 · Six minutes of kettlebell swings, count your reps. Single bell, one number — pacing the first half decides whether the back half stays unbroken.
- 1 INTERVAL
Total6:00
Kettlebell Swing 30 / 15
Wed, Oct 14 · Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
- 0:30 WORK
- 0:15 REST
- 10 ROUNDS
Total7:15
Seconds Interval Timer
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Round
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