Posterior ChainFlow

Push-Up / Sit-Up Pyramid

Fri, May 8 · Up-and-down rep pyramid: 5-10-15-20-15-10-5 push-ups paired with the same scheme of sit-ups. Fourteen-minute cap.

• 1 INTERVAL

Burpee / Sit-Up Tabata

Thu, May 7 · Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.

• 2 MOVEMENT ROTATION
• 0:20 WORK
• 0:10 REST
• 4 ROUNDS

Ten-Minute EMOM

Wed, May 6 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.

• 2 MOVEMENT ROTATION
• 1:00 WORK
• 5 ROUNDS

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

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

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