Morning Wake-UpFlow

Five Rounds KB For Time

Sat, May 16 · Five rounds: fifteen kettlebell swings, ten goblet squats, five burpees. Fourteen-minute cap — one bell, three movements.

• 1 INTERVAL

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

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

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

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

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