Twelve-Minute Triplet AMRAP
Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
The Workout Briefing
Movements
- 01
Kettlebell Swing
8 reps each round
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
8 reps each round
- AltDumbbell Goblet Squat — same reps
- 03
Push-Up
8 reps each round
- AltKnee Push-Up — same reps
Scaling
Easier
6-6-6 reps; lighter bell; knee push-ups
Harder
10-10-10 reps; heavier bell; hand-release push-ups.
What Today's Timer Looks Like
12:00 AMRAP — 8 KB swings / 8 goblet squats / 8 push-ups.
The Past Six Days
Squat Jump 40 / 20
Fri, Oct 30 · Eight rounds of forty seconds of squat jumps with twenty seconds of rest. Explosive lower-body work — full hip extension at the top.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Morning Wake-Up Flow
Thu, Oct 29 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 INTERVAL ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
Express Chipper
Wed, Oct 28 · Four bodyweight movements in descending reps: forty jumping jacks, thirty reverse lunges, twenty push-ups, ten burpees. Ten-minute cap — push the pace.
- 1 INTERVAL
Total10:00
Mountain Climber Tabata
Tue, Oct 27 · Eight rounds of twenty seconds of mountain climbers with ten seconds of rest. Four minutes of fast knees — keep hips low and form honest.
- 1 INTERVAL
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
E2MOM Bodyweight
Mon, Oct 26 · Every two minutes for sixteen minutes. Each window: twelve push-ups followed by sixteen reverse lunges. Eight windows of upper-and-lower pairing.
- 1 INTERVAL
- 2:00 WORK
- 8 ROUNDS
Total16:00
Full Sweep Isometrics
Sun, Oct 25 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
- 5 INTERVAL ROTATION
- 0:45 WORK
- 0:30 REST
- 2 ROUNDS
Total12:30
Seconds Interval Timer
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