KB Swing DensityAMRAP

Burpee 30 / 15

Sun, May 10 · Ten rounds of thirty seconds of burpees with fifteen seconds of rest. Short rest — keep the pace conservative or pay for it in the back half.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Posterior Chain Flow

Sat, May 9 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.

• 4 MOVEMENT ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

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