HangingIsometrics
Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.
The WorkoutBriefing
Movements
- 01
Dead Hang
Station 1 — 30s; full arm extension, shoulders relaxed
- AltDoorway Hang — same duration with a sturdy doorframe grip
- 02
Active Hang
Station 2 — 30s; scapular retraction, lats engaged
- AltResistance-Band Scap Pull — anchored band, same cue
- 03
Forearm Plank
Station 3 — 30s
- 04
Hollow Hold
Station 4 — 30s
Scaling
Easier
20s hangs; box under the feet for assistance; bent-arm hang if dead hang stresses the shoulders
Harder
45s holds; toes-to-bar tucks during the active hang.
What Today's TimerLooks Like
4 holds × 3 rounds. 30s hold / 45s station rest. 60s round break.
The PastSix Days
Two-Station Endurance Circuit
Tue, May 12 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.
- 2 MOVEMENT ROTATION
- 1:30 WORK
- 0:30 REST
- 4 ROUNDS
Total18:30
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
Total3:50
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