LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
MOVE EMOM LLT/ULT
Superset x 4
Set reps load Tempo Rest
1 3R/3L heavy explosive EMOM
2 3R/3L heavy explosive EMOM
3 3R/3L heavy explosive EMOM
4 3R/3L heavy explosive EMOM
Set reps intensity Tempo Rest
1 8 10 explosive EMOM
2 8 10 explosive EMOM
3 8 10 explosive EMOM
4 8 10 explosive EMOM
MOVE 4Q AMRAP
Giant Set x 1
Set reps load Tempo Rest
1 5 ea heavy fast 0
Set reps intensity Tempo Rest
1 10 10 fast 0
Set reps 0 Tempo
1 5 fast
Set reps load Tempo Rest
1 10 heavy fast 0

MOVE HISS Multi-Modal

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session is all about High Intensity. We will be using two different working blocks. The first is EMOM (Every Minute on the Minute). The second is AMRAP (As Many Rounds as Possible). Check each working block for specific instructions on how to complete each.

Our intent is to work extremely hard and the rest/recovery will be very limited to give a continuous high intensity stress to the body. This is a short (16 minutes total work) but intense session.

Warm-Up Blocks

[MOVE] 7-Step Prep - Whole Body Warmup Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Reps
1 10
ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

MOVE EMOM LLT/ULT
Superset x 4

EMOM stands for Every Minute on the Minute. This superset block will take you 8 minutes total.

Set a clock for 8 minutes to countdown. The even numbered minutes will be Exercise 1: The odd numbered minutes will be Exercise 2. Perform the exercise following the specific variables prescribed. Whatever time is left over after you complete your exercise will be rest before waiting for exercise #2. For example, if the Snatch exercise takes 25 seconds to complete, you will have 35 seconds before starting the Box Jump.

8 - KB SA Snatch
7 - Box Jump
6 - KB SA Snatch
5 - Box Jump
4 -1 Repeat the same pattern

At the conclusion of your final round, there will be a 90 second rest before starting Working Block #2

LLT
MOVE KB SA Snatch
reps 3R/3L
load heavy
Tempo explosive
Rest EMOM
Set Reps Load Tempo Rest
1 3R/3L Heavy Explosive EMOM (h:m:s)
2 3R/3L Heavy Explosive EMOM (h:m:s)
3 3R/3L Heavy Explosive EMOM (h:m:s)
4 3R/3L Heavy Explosive EMOM (h:m:s)
ULT
MOVE Box Jump
reps 8
intensity 10
Tempo explosive
Rest EMOM
Set Reps Intensity Tempo Rest
1 8 10 RPE Explosive EMOM (h:m:s)
2 8 10 RPE Explosive EMOM (h:m:s)
3 8 10 RPE Explosive EMOM (h:m:s)
4 8 10 RPE Explosive EMOM (h:m:s)

MOVE 4Q AMRAP
Giant Set x 1

AMRAP - As Many Rounds As Possible. Set a timer for 8 minutes. Do the 4 exercises, with the prescribed reps, minimizing rest for 8 minutes. Record how many rounds you completed.

As a reminder never negate quality of movement for speed. In a workout like this it is very easy to lose quality.

LMT
MOVE DB Rotate Lunge w/Curl
reps 5 ea
load heavy
Tempo fast
Rest 0
Set Reps Load Tempo Rest
1 5 ea Heavy Fast 0 (h:m:s)

You can choose between completing 1 side or alternating sides. Whatever you feel most comfortable with.

UMT
MOVE Lateral Hand & Foot Step Push-Up
reps 10
intensity 10
Tempo fast
Rest 0
Set Reps Intensity Tempo Rest
1 10 10 RPE Fast 0 (h:m:s)

Alt. Sides

ULT
[MOVE] Pull-Up
reps 5
0
Tempo fast
Set Reps Tempo
1 5 Fast

If necessary use a Band for assistance.

Pull-ups should always have an element of control on the way down. On the way up your intent is fast!

LLT
MOVE Lunge Walk w/Sh-Sh Reach
reps 10
load heavy
Tempo fast
Rest 0
Set Reps Load Tempo Rest
1 10 Heavy Fast 0 (h:m:s)

The load should slow you down but the INTENT is to move through your lunges quickly!

Cool Down Blocks

MOVE High Intensity Recovery
Horizontal Loading

GAR ULT
Recovery: Walk and Talk
This is a great activity and social experience that will help people get some low intensity activity and increase parasympathetic tone.
Set Time Intensity
1 3-5 minutes h:m:s 1 RPE
UMT
Double Leg Restorative Pose
Set Time
1 2 min h:m:s
ULT
MOVE Cage Distraction w/3D Hip Sway
Set Time Intensity Tempo
1 30 sec. ea h:m:s 1-2 RPE Controlled