The Hammer Set
A simple bodyweight based interval executed after each run to build resilience and strength.
No machines. No noise.
No maxing.
Start as a team. Finish as a team.
“The strength of the team is each individual member. The strength of each member is the team.”
Phil Jackson
The set
Push. Climb. Lunge. Burpee. Hold.
Push-ups
10 reps
Mountain climbers
10 reps
Reverse lunges
10 reps
Burpees
10 reps
Plank
30 seconds or more
Rest
60–90 seconds
Rounds
Repeat 3–5x
Standard
Scale the movement
You do not finish alone.
The work is individual, but the standard is shared.
Count reps. Encourage the person next to you. Hold the line. If you finish early, help someone else finish.