Ten-Minute TripletAMRAP
Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
The WorkoutBriefing
Movements
- 01
Air Squat
10 reps each round
- 02
Push-Up
10 reps each round
- 03
Sit-Up
10 reps each round
Scaling
Easier
8-8-8 reps; knee push-ups
Harder
12-12-12; hand-release push-ups.
What Today's TimerLooks Like
10:00 AMRAP — 10 squats / 10 push-ups / 10 sit-ups.
The PastSix Days
Burpee 40 / 20
Wed, Apr 8 · Eight rounds of forty seconds of burpees with twenty seconds of rest. Eight minutes of high-intensity work — pacing matters.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Full-Body Flow
Tue, Apr 7 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00
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
Total12:00
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
Total3:50
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
Total12:00
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
Total18:00
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- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
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- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.
