Full-BodyFlow

Five Rounds For Time

Mon, Apr 6 · Five rounds: fifteen squats, ten push-ups, five burpees. Twelve-minute cap — finish faster than the buzzer.

• 1 INTERVAL

Air Squat Tabata

Sun, Apr 5 · Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.

• 1 MOVEMENT
• 0:20 WORK
• 0:10 REST
• 8 ROUNDS

Twelve-Minute EMOM

Sat, Apr 4 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.

• 2 MOVEMENT ROTATION
• 1:00 WORK
• 6 ROUNDS

Mixed Isometrics

Fri, Apr 3 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.

• 4 MOVEMENT ROTATION
• 1:30 MAX WORK
• 0:30 REST
• 3 ROUNDS

Short-Station Circuit

Thu, Apr 2 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.

• 5 MOVEMENT ROTATION
• 0:35 WORK
• 0:15 REST
• 3 ROUNDS

Squat / Push-Up AMRAP

Wed, Apr 1 · Twelve-minute AMRAP alternating ten air squats and ten push-ups. Two movements, even cadence — count rounds.

• 1 INTERVAL