SpinalFlow

Burpee / Squat Ladder

Thu, Apr 30 · Ascending ladder: 1 burpee + 5 air squats, then 2 + 10, then 3 + 15, all the way through 8 + 40. Twelve-minute cap.

• 1 INTERVAL

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

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

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