Ten-MinuteEMOM
Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
15 reps on odd minutes (minutes 1, 3, 5, 7, 9)
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
10 reps on even minutes (minutes 2, 4, 6, 8, 10)
- AltDumbbell Goblet Squat — same reps
Scaling
Easier
12 swings / 8 squats; lighter bell
Harder
20 swings / 12 squats; heavier bell.
What Today's TimerLooks Like
5 rounds × 2 × 1:00. Alternating 15 KB swings and 10 goblet squats.
The PastSix Days
Long Holds Isometrics
Tue, May 5 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 MOVEMENT ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00
Cardio Burst Circuit
Mon, May 4 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.
- 5 MOVEMENT ROTATION
- 0:30 WORK
- 0:15 REST
- 3 ROUNDS
Total12:30
Twelve-Minute Triplet AMRAP
Sun, May 3 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
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
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