Swing / GobletAMRAP
Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
15 reps each round
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
10 reps each round
- AltDumbbell Goblet Squat — same reps
Scaling
Easier
12-8 reps; lighter bell
Harder
20-12 reps; heavier bell.
What Today's TimerLooks Like
10:00 AMRAP — 15 KB swings / 10 goblet squats.
The PastSix Days
Burpees 30 / 30
Fri, Apr 24 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Shoulder Reset Flow
Thu, Apr 23 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
- 4 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total8:50
Squats & Push-Ups 21-15-9
Wed, Apr 22 · 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
Four-Move Tabata
Tue, Apr 21 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Death By Burpees
Mon, Apr 20 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.
- 20 INTERVALS
Total20:00
Legs Isometrics
Sun, Apr 19 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
SecondsInterval Timer
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Build Your OwnTimer
- 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
Simple timed rounds with breaks. Boxing, MMA, sparring.
- 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.
