2:1 Work/Rest ratio for a giant set (4+) body weight exercises/movements. With 5 sets workout should take approximately half of an hour. As time goes on in the workout, more metabolic effects begin to take place-cardiorespiratory, cardiovascular, and metabolic currency.
Relative-mechanical, odd strength.
HIIT
Giant Set
x 5
ULT
ULT Crawl w/turn
time
60 seconds
Rest
30 sec
time
60 seconds
Rest
30 sec
| Set | Time | Rest |
|---|---|---|
| 1 | 60 seconds h:m:s | 30 sec (h:m:s) |
| 2 | 60 seconds h:m:s | 30 sec (h:m:s) |
| 3 | 60 seconds h:m:s | 30 sec (h:m:s) |
| 4 | 60 seconds h:m:s | 30 sec (h:m:s) |
| 5 | 60 seconds h:m:s | 30 sec (h:m:s) |
UMT
Surfers get up
time
60 sec
Rest
30 sec
time
60 sec
Rest
30 sec
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Time | Rest |
|---|---|---|
| 1 | 60 sec h:m:s | 30 sec (h:m:s) |
| 2 | 60 sec h:m:s | 30 sec (h:m:s) |
| 3 | 60 sec h:m:s | 30 sec (h:m:s) |
| 4 | 60 sec h:m:s | 30 sec (h:m:s) |
| 5 | 60 sec h:m:s | 30 sec (h:m:s) |
ULT
ULT Crawl+PU
time
60 sec
Rest
30 sec
time
60 sec
Rest
30 sec
| Set | Time | Rest |
|---|---|---|
| 1 | 60 sec h:m:s | 30 sec (h:m:s) |
| 2 | 60 sec h:m:s | 30 sec (h:m:s) |
| 3 | 60 sec h:m:s | 30 sec (h:m:s) |
| 4 | 60 sec h:m:s | 30 sec (h:m:s) |
| 5 | 60 sec h:m:s | 30 sec (h:m:s) |
UMT
Lizard get up
time
60 sec
Rest
30 sec
time
60 sec
Rest
30 sec
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Time | Rest |
|---|---|---|
| 1 | 60 sec h:m:s | 30 sec (h:m:s) |
| 2 | 60 sec h:m:s | 30 sec (h:m:s) |
| 3 | 60 sec h:m:s | 30 sec (h:m:s) |
| 4 | 60 sec h:m:s | 30 sec (h:m:s) |
| 5 | 60 sec h:m:s | 30 sec (h:m:s) |