Burpee / SquatLadder
Ascending ladder: 1 burpee + 5 air squats, then 2 + 10, then 3 + 15, all the way through 8 + 40. Twelve-minute cap.
The WorkoutBriefing
Movements
- 01
Burpee
Round N: N reps. Rounds 1 through 8 (1, 2, 3, 4, 5, 6, 7, 8 = 36 total).
- 02
Air Squat
Round N: 5 × N reps. Rounds 1 through 8 (5, 10, 15, 20, 25, 30, 35, 40).
Scaling
Easier
cap the ladder at round 6 (1+5 → 6+30)
Harder
extend to round 10 (1+5 → 10+50) and remove the cap.
What Today's TimerLooks Like
Ascending ladder for time. 12:00 cap.
The PastSix Days
Burpee Tabata
Wed, Apr 29 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.
- 1 MOVEMENT
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50
Ladder EMOM Push-Up
Tue, Apr 28 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
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
Total12:30
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
Total18:30
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
Total10:00Burpees 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
SecondsInterval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
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.
