Burpee / Sit-Up Ladder
Ascending ladder: 2 burpees + 4 sit-ups, then 4 + 8, all the way through 14 + 28. Seven rounds, fourteen-minute cap.
The Workout Briefing
Movements
- 01
Burpee
Round N: 2 × N reps. Rounds 1 through 7 (2, 4, 6, 8, 10, 12, 14 = 56 total).
- 02
Sit-Up
Round N: 4 × N reps. Rounds 1 through 7 (4, 8, 12, 16, 20, 24, 28).
Scaling
Easier
cap the ladder at round 5 (2+4 → 10+20); step-back burpees
Harder
extend to round 9; lateral burpees.
What Today's Timer Looks Like
Ascending ladder for time. 14:00 cap.
The Past Six Days
Cardio Burst Tabata
Thu, Nov 12 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Ladder EMOM Air Squat
Wed, Nov 11 · 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.
- 10 INTERVALS
Total10:00
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
Total4:00Burpee 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
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