Posterior Chain Flow

Six Rounds For Time

Tue, Oct 20 · Six rounds: ten reverse lunges, eight push-ups, six burpees. Sixteen-minute cap — long grind, lower-volume rounds.

• 1 INTERVAL

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

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

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

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

KB 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