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TrainersEye · Session of the Day
12-Minute Morning O
Trainer's Eye
Block 3 · Engine · Session O

Rope.
Floor.
Hips wide open.

Skipping, the flowing Hindu push-up and the deepest lateral squat in the series.

  • Osession
  • B3Engine
  • 12:00on the clock
  • — donecompleted

Ankles set the squat

Stiff ankles push the torso forward and shorten the squat. Range at the bottom starts at the floor.

Range is strength

Training through full range builds more strength and more muscle than partial reps at the same load.

Warm tissue works better

Muscle is more compliant and stronger when warm. That is what Round 1 is for.

Three couplets · two rounds · twelve minutes · a day of return

A

Single unders

Rope + Hindu push
A1

Jump rope — single unders

60 s · reps to beat

One turn per jump, low and quiet; count clean turns only.

Easier no rope, same rhythm  ·  Harder faster turnover

R1R2—
A2

Hindu push-ups

10 reps · ×2

Hips high, dive the chest through low, finish with the chest up; reverse.

Easier hands on a chair  ·  Harder slower through the dive

R1R2
B

Thrust and sit

Squat thrusts + cossack
B1

Squat thrusts

60 s · reps to beat

Hands down, feet back and in fast; chest stays proud, no jump at the top.

Easier step the feet  ·  Harder add the jump

R1R2—
B2

Cossack squats

8/side · ×2

Wide stance; sit to one side with that heel down, other leg straight.

Easier hold a support  ·  Harder deeper, hands free

R1R2
C

Skip and pull

High-knee skips + upright row
C1

High-knee skips

60 s · reps to beat

Skip for height: drive the knee and the opposite arm up together.

Easier march-skip  ·  Harder higher

R1R2—
C2

Upright rows

15 reps · ×2

Pull the bag to chest height, elbows leading, wrists below the elbows.

Easier lighter  ·  Harder pause at the top

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Pace it: you should finish each 60 s able to say a short sentence.
  2. Nose in, mouth out. A steady rhythm beats a hard start.
  3. The score is clean reps, not fast ones. Sloppy reps do not count.
  4. Land quietly — quiet feet mean the muscles, not the joints, are absorbing.

Tick it off

MovementRound 1Round 2Best
A1Jump rope — single undersreps in 60 s —
A2Hindu push-ups10 reps
B1Squat thrustsreps in 60 s —
B2Cossack squats8/side
C1High-knee skipsreps in 60 s —
C2Upright rows15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-O