Two-Station EnduranceCircuit
Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
Station 1 — 90s steady reps
- AltDumbbell Swing — same duration with a single dumbbell
- 02
Air Squat
Station 2 — 90s steady reps
Scaling
Easier
60s work / 30s station rest; lighter bell
Harder
120s work / 20s station rest; heavier bell.
What Today's TimerLooks Like
2 stations × 4 rounds. 90s work / 30s station rest. 90s round break.
The PastSix Days
KB Swing Density AMRAP
Mon, May 11 · Six minutes of kettlebell swings, count your reps. Single bell, one number — pacing the first half decides whether the back half stays unbroken.
- 1 INTERVAL
Total6:00
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
Total7:15
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
Total9:30
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
Total14:00Burpee / 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
Total3:50Ten-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
Total10:00
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.
