Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

My routines

20 min

4 movements · 8 rounds each (20s on / 10s off)

Warm-up

5 min easy cardio, then 2 build-up rounds of the WOD movements at light effort to groove the patterns.

Rotate every 4 min

Air squats → push-ups → mountain climbers → hollow rocks

Score

Lowest rep count in any round, per movement

Track: Rounds + reps (or time) · RX or scaled
Intensity: Pick a pace you can hold for all 8 rounds, not a hero first round
Scaling: Scaled: knee push-ups, step climbers. Rest the full 10s every time. Moderate recovery — RX or lightly scaled, leave 1–2 reps in reserve.

⚠ Warm up thoroughly. Drop the bar/scale before form breaks. Not medical advice.

Clock

0:20

Not started.

How hard was the session? (optional)

Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.

Not medical advice. Demo data only.