This HIIT Style Block incorporates 5 WBI ViPR PRO exercises, performed in a circuit fashion, 30 seconds on, 30 seconds rest for 6 rounds = 30 total minutes. You may need to begin with less rounds (i.e. 4 rounds) and progress duration to build high intensity endurance.
[AHC] 30:30 for 30 with ViPR PRO 2
HIIT
Circuit
x 6
LMT
Four Tilts
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LLT
ViPR PRO 1-Arm Flip Run, Back Pedal
time
30s
intensity
9
Tempo
fast
Rest
30s
time
30s
intensity
9
Tempo
fast
Rest
30s
Enhances bottom to top total body coordination and develops multi-directional agility while moving load.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
LMT
Lateral Lunge, Cylinder Lift Catch Shift
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LLT
ViPR PRO – Forward / Backward Crawl, Drag
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LLT
MC 1/4: Alternate Posterior Lunge, Uppercut
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
Lunge low while giving an uppercut.
Regress by performing an uppercut from a squat position (feet aren't moving)
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |