Five Rounds KBFor Time
Five rounds: fifteen kettlebell swings, ten goblet squats, five burpees. Fourteen-minute cap — one bell, three movements.
The WorkoutBriefing
Movements
- 01
Kettlebell Swing
15 reps per round × 5 rounds
- AltDumbbell Swing — same reps with a single dumbbell
- 02
Goblet Squat
10 reps per round × 5 rounds
- AltDumbbell Goblet Squat — same reps
- 03
Burpee
5 reps per round × 5 rounds
Scaling
Easier
4 rounds; lighter bell; step-back burpees
Harder
6 rounds; heavier bell; lateral burpee over a target.
What Today's TimerLooks Like
5 rounds for time. 14:00 cap.
The PastSix Days
Cardio Burst Tabata
Fri, May 15 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.
- 4 MOVEMENT ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
E3MOM Triplet
Thu, May 14 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.
- 1 MOVEMENT
- 3:00 WORK
- 7 ROUNDS
Total21:00
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
Total6:00Burpee 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
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
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- 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.
