TODAY'S
WORKOUT

Duration: 8 minutes.

Scheme: 1 round of 40s work / 20s transition.

Instructions: Move through all 6 drills. Keep the transitions easy and steady. Start smooth, then gradually lift your range and bounce as the body wakes up.

Time: 19 minutes.

Format: Intervals

Scheme: 3 rounds of 45s work / 15s rest, then 1 extra 1-minute rest after round 2.

Instructions: Complete 3 rounds across all 6 stations. Rest 15 seconds after each one, with an extra 1-minute reset after round 2. Use a load that lets you stay crisp and athletic throughout.

Do 2 rounds instead of 3 in the main, stop the finisher after 6 rounds, and do 4 minutes of the challenge. Reduce the load or use bodyweight on thrusters and presses. If needed, skip the tuck jumps.

Time: 4 minutes.

Format: Tabata — 20s work / 10s rest

Scheme: 8 rounds of 20s work / 10s rest, rotating through the 3 exercises.

Instructions: Rotate through the 3 moves for 8 total rounds. Rest 10 seconds between efforts. Stay snappy, keep the shapes tidy, and finish with a bit left in the tank.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Time: 6 minutes.

Format: EMOM — every minute on the minute

Scheme: EMOM for 6 minutes, alternating stations for 3 rounds.

Instructions: Start a new station at the top of each minute, alternating the two exercises for 3 rounds. Rest for the remainder of the minute. Pick a load and pace that keep every rep clean.

Duration: 5 minutes.

Scheme: Downward dog 60s, chest opener 60s, hamstring stretch 30s each side.

Instructions: Breathe slowly and let the pace come right down. Ease into each position and soften a little more with every exhale.