OPUS

Protocols / 006

OPUS 30.1

Sustained intensity with bodyweight movements. Six exercises for complete muscle engagement.

Duration
30 MIN
Equipment
BODYWEIGHT
Format
INTERVALS
Tier
FOUNDATION

The session

40 sec on / 10 sec off × 6 movements × 4 rounds

  1. 01 Jump Squats
  2. 02 Push-ups
  3. 03 Mountain Climbers
  4. 04 Hollow Hold
  5. 05 Reverse Lunges
  6. 06 Burpees

Goal: Sustained work capacity across multiple movement patterns