LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
EMOM HISS G2S
Tri-Set x 3
DB Assisted Loaded Half Kneel Get Up
Set reps load Tempo
1 8 light fast
2 8 light fast
3 8 light fast
KB Kneel to Stand
Set reps load Tempo
1 8 moderate fast
2 8 moderate fast
3 8 moderate fast
DB Heel Sit to SL Press
Set reps load Tempo
1 8 moderate fast
2 8 moderate fast
3 8 moderate fast
ASAP- PHA HISS DB & KB
Giant Set x 4
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 moderate fast 10s
2 5 moderate fast 10s
3 5 moderate fast 10s
4 5 moderate fast 10s
1-Arm OH 1-Arm Down Walking Lunges
Set reps load Tempo Rest
1 5 heavy fast 10s
2 5 heavy fast 10s
3 5 heavy fast 10s
4 5 heavy fast 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 heavy fast 10s
2 5 heavy fast 10s
3 5 heavy fast 10s
4 5 heavy fast 10s
T-Squat Swings
Set reps load Tempo Rest
1 5 moderate fast 10s
2 5 moderate fast 10s
3 5 moderate fast 10s
4 5 moderate fast 10s

Loaded Full Body EMOM & ASAP HISS

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

In this session you'll be using two pieces of equipment, the dumbbell and kettle bell.

We start with the 9 minute EMOM, which is designed to get your body warm and get your heart rate up giving this a cardio-respiratory and cardio-vascular focus. You'll keep the light to moderate weights for ease of movement and allow for plenty of rest each minute.

Then we finish our work for time with the ASAP that has a PHA focus. You'll notice that I switch from upper too lower body focuses and the weights selection in the moderate to heavy range given this a muscular strength and endurance focus. You also have self selected rest times.

Workout Blocks

EMOM HISS G2S
Tri-Set x 3

EMOM = Every Minute on the Minute
G2S = Ground to Standing
Every minute you complete one exercise for the total amount of prescribed reps. Once done, you'll rest for the rest of minute time that's left then move on to the next exercise for a total of 9 minutes.

Equipment: 1 light and 1 moderate DB and 2 moderate KB

LLT
DB Assisted Loaded Half Kneel Get Up
reps 8
load light
Tempo fast
Set Reps Load Tempo
1 8 Light Fast
2 8 Light Fast
3 8 Light Fast

4 per side for a total of 8

LLT
KB Kneel to Stand
reps 8
load moderate
Tempo fast
Set Reps Load Tempo
1 8 Moderate Fast
2 8 Moderate Fast
3 8 Moderate Fast

Can use DB instead of KB

LLT
DB Heel Sit to SL Press
reps 8
load moderate
Tempo fast
Set Reps Load Tempo
1 8 Moderate Fast
2 8 Moderate Fast
3 8 Moderate Fast

4 per side of a total of 8

ASAP- PHA HISS DB & KB
Giant Set x 4

ASAP = Get that stop watch ready because we are doing the entire working block for time.
I've selected 10 seconds rest but you are empowered to self select your rest times.
Equipment: Total of 3 pieces of equipment.
-1 moderate and 1 heavy weight dumb bell
-1 moderate kettlebell

LLT
1-Arm DB Reverse Fly
reps 5
load moderate
Tempo fast
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Fast 10s (h:m:s)
2 5 Moderate Fast 10s (h:m:s)
3 5 Moderate Fast 10s (h:m:s)
4 5 Moderate Fast 10s (h:m:s)
LLT
1-Arm OH 1-Arm Down Walking Lunges
reps 5
load heavy
Tempo fast
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Fast 10s (h:m:s)
2 5 Heavy Fast 10s (h:m:s)
3 5 Heavy Fast 10s (h:m:s)
4 5 Heavy Fast 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load heavy
Tempo fast
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Fast 10s (h:m:s)
2 5 Heavy Fast 10s (h:m:s)
3 5 Heavy Fast 10s (h:m:s)
4 5 Heavy Fast 10s (h:m:s)
LMT LAR
T-Squat Swings
reps 5
load moderate
Tempo fast
Rest 10s
Set Reps Load Tempo Rest
1 5 Moderate Fast 10s (h:m:s)
2 5 Moderate Fast 10s (h:m:s)
3 5 Moderate Fast 10s (h:m:s)
4 5 Moderate Fast 10s (h:m:s)