Ladder EMOMPush-Up

Full Sweep Isometrics

Mon, Apr 27 · Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.

• 5 MOVEMENT ROTATION
• 0:45 WORK
• 0:30 REST
• 2 ROUNDS

Bodyweight Long Circuit

Sun, Apr 26 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.

• 3 MOVEMENT ROTATION
• 1:30 WORK
• 0:20 REST
• 3 ROUNDS

Swing / Goblet AMRAP

Sat, Apr 25 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.

• 1 INTERVAL

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

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

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