Push-Up Density AMRAP

Burpee 30 / 15

Sat, Nov 7 · Ten rounds of thirty seconds of burpees with fifteen seconds of rest. Short rest — keep the pace conservative or pay for it in the back half.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Cool Down Flow

Fri, Nov 6 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.

• 4 INTERVAL ROTATION
• 1:30 MAX WORK
• 0:10 REST
• 1 ROUND

Squats & Push-Ups 21-15-9

Thu, Nov 5 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.

• 1 INTERVAL

Lunge / Push-Up Tabata

Wed, Nov 4 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.

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

Death By Air Squats

Tue, Nov 3 · 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.

• 15 INTERVALS

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