Beat the Clock: Interval Engine
Hard interval day. Burpees paired with mountain climbers for six rounds, then jump squats and a plank. No equipment, no scoring. This session exists to add energy expenditure without touching the density days.
Estimated session
- Movements 4
- Working sets 19
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Burpee Chest to the floor on every rep or it is a squat thrust, not a burpee. Land soft — noise means you are absorbing with the joints, not the legs. 6 × 8 · rest 30s | 6 | 8 | 30s |
| 02 | Mountain Climbers Hips level with the shoulders throughout. If the hips pike up, slow to a march rather than stopping the clock. 6 × 40s · rest 1:30 | 6 | 40s | 1:30 |
| 03 | Freehand Jump Squat Reset fully between reps — this is a power piece, not a bounce. Stop the set the moment jump height visibly drops. 4 × 10 · rest 1:15 | 4 | 10 | 1:15 |
| 04 | Plank Ribs down, glutes on. Hold to the time, not to failure — this is a cooldown for the trunk, not another interval. 3 × 45s · rest 45s | 3 | 45s | 45s |
Coaching notes
Pair the burpee and mountain climber sets — 30 s inside the pair, 90 s after it. This is a conditioning day, so it never borrows fatigue from the scored days: if the density score dropped last week, cut two rounds here before touching anything else. IMPACT: swap the burpee for a step-back-and-stand version and the jump squat for a Bodyweight Squat at a brisk tempo if joints complain or you train above a neighbour. Skip the plank entirely rather than shortening the interval work.
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Aleks · Coach
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