Death By Air Squats
Every minute, do three more air squats than the last. Minute 1: three. Minute 2: six. Minute 10: thirty. The clock ends when you can no longer finish before the buzzer.
The Workout Briefing
Movements
- 01
Air Squat
Minute N: do 3N air squats, then rest until the next minute. Workout ends the first minute you miss the buzzer.
Scaling
Easier
step by 2 reps per minute (2, 4, 6, …); sit-stand to a chair
Harder
step by 4 reps per minute; jump squats.
What Today's Timer Looks Like
EMOM ascending: minute N = 3N air squats. Stop when you miss a window.
The Past Six Days
Long Holds Isometrics
Mon, Nov 2 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00
Slow Burn Circuit
Sun, Nov 1 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
- 4 INTERVAL ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total13:15
Twelve-Minute Triplet AMRAP
Sat, Oct 31 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
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
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