E3MOMTriplet
Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
The WorkoutBriefing
Movements
- 01
Burpee
10 reps to start each 3-minute window
- 02
Air Squat
15 reps after the burpees
- 03
Sit-Up
20 reps to close each window
Scaling
Easier
7 / 12 / 15 reps; step-back burpees
Harder
12 / 20 / 25 reps; lateral burpees over a target.
What Today's TimerLooks Like
7 × 3:00. 10 burpees + 15 squats + 20 sit-ups per window.
The PastSix Days
Hanging Isometrics
Wed, May 13 · 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.
- 4 MOVEMENT ROTATION
- 0:30 WORK
- 0:45 REST
- 3 ROUNDS
Total14:45
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
Total14:00
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.
