SISS WBI circuit

SISS
Circuit x 3

For this session build a single dumbbell with free plates and collars as the collars will assist in gripping and will allow for consistent flow of the sequence.

Use light loads and pace in a way to maintain the heart rate relatively stable at whatever intensity is preferred as long as it stays at a low to moderate intensity. “Rest” is only intended to change exercises so plan for efficency.

ULT
Prone 1-Arm Forward Lunge to Stand
reps 60 sec alternate
intensity 5-7
Tempo controlled
Rest 15-20
Set Reps Intensity Tempo Rest
1 60 sec alternate 5-7 RPE Controlled 15-20 (h:m:s)
2 60 sec alternate 5-7 RPE Controlled 15-20 (h:m:s)
3 60 sec alternate 5-7 RPE Controlled 15-20 (h:m:s)
LLT
MB Half Kneeling OH Deadlift
reps 60 sec alternate
intensity 5-7
Tempo controlled
Rest 15-20s
Set Reps Intensity Tempo Rest
1 60 sec alternate 5-7 RPE Controlled 15-20s (h:m:s)
2 60 sec alternate 5-7 RPE Controlled 15-20s (h:m:s)
3 60 sec alternate 5-7 RPE Controlled 15-20s (h:m:s)

Use dumbbell and alternate kneeling position after every rep

LLT
Squat to OH Press (fundamental)
reps 60 sec
load light
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 60 sec Light Controlled 15-20s (h:m:s)
2 60 sec Light Controlled 15-20s (h:m:s)
3 60 sec Light Controlled 15-20s (h:m:s)

use single dumbell for consistent flow of sequence.

ULT
Z sit get up
reps 60 sec alternate
intensity 5-7
Tempo controlled
Rest 0-15s
Set Reps Intensity Tempo Rest
1 60 sec alternate 5-7 RPE Controlled 0-15s (h:m:s)
2 60 sec alternate 5-7 RPE Controlled 0-15s (h:m:s)
3 60 sec alternate 5-7 RPE Controlled 0-15s (h:m:s)

alternate the lowering shin to allow for consistent flow of the sequence

LMT
LMT Pull: 1 Arm Shifting BO Row (jc)
reps 30 sec ea side
load light
Tempo controlled
Rest 15-20s
Assume a wide stance. While maintaining a long spine, bend forward, push hips back and shift the body to the side opposite the dumbbell by bending the knee and ankle. Execute by shifting the hips and trunk to the other side while simultaneously rowing the dumbbell.
Set Reps Load Tempo Rest
1 30 sec ea side Light Controlled 15-20s (h:m:s)
2 30 sec ea side Light Controlled 15-20s (h:m:s)
3 30 sec ea side Light Controlled 15-20s (h:m:s)

switch arms after 30 sec. Stand up when necessary if lower back is fatigued.

LMT
1.5 MB Halo
reps 60 sec
load light
Tempo controlled
Rest 15-20
Set Reps Load Tempo Rest
1 60 sec Light Controlled 15-20 (h:m:s)
2 60 sec Light Controlled 15-20 (h:m:s)
3 60 sec Light Controlled 15-20 (h:m:s)

use adjustable dumbbell

ULT
Inchworm Crawl
reps 60 sec
intensity 5-7
Tempo controlled
Rest 15-20s
Set Reps Intensity Tempo Rest
1 60 sec 5-7 RPE Controlled 15-20s (h:m:s)
2 60 sec 5-7 RPE Controlled 15-20s (h:m:s)
3 60 sec 5-7 RPE Controlled 15-20s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 60 sec alternate
load light
Tempo controlled
Rest 15-20s
Set Reps Load Tempo Rest
1 60 sec alternate Light Controlled 15-20s (h:m:s)
2 60 sec alternate Light Controlled 15-20s (h:m:s)
3 60 sec alternate Light Controlled 15-20s (h:m:s)

carry single dumbbell only.