Twelve-Minute TripletAMRAP
Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
8 reps each round
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
8 reps each round
- AltDumbbell Goblet Squat — same reps
- 03
Push-Up
8 reps each round
- AltKnee Push-Up — same reps
Scaling
Easier
6-6-6 reps; lighter bell; knee push-ups
Harder
10-10-10 reps; heavier bell; hand-release push-ups.
What Today's TimerLooks Like
12:00 AMRAP — 8 KB swings / 8 goblet squats / 8 push-ups.
The PastSix Days
Mountain Climber 40 / 20
Sat, May 2 · Eight rounds of forty seconds of mountain climbers with twenty seconds of rest. Steady fast-knees output — break only when form starts to slip.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Spinal Flow
Fri, May 1 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
- 5 MOVEMENT ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total10:40
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
Total12:00
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
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.
