Ladder EMOM Air Squat
Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
The Workout Briefing
Movements
- 01
Air Squat
Minutes 1–5: 10, 12, 14, 16, 18 reps. Minutes 6–10: 18, 16, 14, 12, 10 reps. Use the rest of the minute to recover.
Scaling
Easier
sit-stand to a chair; cap the ladder at 14 reps
Harder
jump squats; extend the ladder to peak at 22.
What Today's Timer Looks Like
10 × 1:00. Reps ramp 10-12-14-16-18-18-16-14-12-10.
The Past Six Days
Hanging Isometrics
Tue, Nov 10 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
- 4 INTERVAL ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
Two-Station Bodyweight Circuit
Mon, Nov 9 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.
- 2 INTERVAL ROTATION
- 1:15 WORK
- 0:25 REST
- 3 ROUNDS
Total11:45
Push-Up Density AMRAP
Sun, Nov 8 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.
- 1 INTERVAL
Total4:00
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
Total7:15
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
Total6:00
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
Total10:00
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