WBI HIIT Workout For Conditioning

HIIT
Circuit x 3

25 min session
Short Duration Waves lasting 2-5 minutes per interval. W:R is typically 1:1.

LLT
DB Squat to Curl to Press
time 30 s
intensity 8-9
Rest 60 s
Set Time Intensity Rest
1 30 s h:m:s 8-9 RPE 60 s (h:m:s)
2 30 s h:m:s 8-9 RPE 60 s (h:m:s)
3 30 s h:m:s 8-9 RPE 60 s (h:m:s)
LMT
ViPR lateral lunge halo
time 30 s
intensity 8-9
Rest 60 s
Set Time Intensity Rest
1 30 s h:m:s 8-9 RPE 60 s (h:m:s)
2 30 s h:m:s 8-9 RPE 60 s (h:m:s)
3 30 s h:m:s 8-9 RPE 60 s (h:m:s)
LMT
ViPR lunge cross body shift
time 30 s
intensity 8-9
Rest 60 s
Set Time Intensity Rest
1 30 s h:m:s 8-9 RPE 60 s (h:m:s)
2 30 s h:m:s 8-9 RPE 60 s (h:m:s)
3 30 s h:m:s 8-9 RPE 60 s (h:m:s)
LLT
Reverse Lunge to Overhead Press – Double Arm, Kettlebells
time 30 s
intensity 8-9
Tempo controlled
Rest 60 s
Set Time Intensity Tempo Rest
1 30 s h:m:s 8-9 RPE Controlled 60 s (h:m:s)
2 30 s h:m:s 8-9 RPE Controlled 60 s (h:m:s)
3 30 s h:m:s 8-9 RPE Controlled 60 s (h:m:s)
LMT
Alternating KB Swing with Side Step
time 30 s
intensity 8-9
Rest 60 s
Set Time Intensity Rest
1 30 s h:m:s 8-9 RPE 60 s (h:m:s)
2 30 s h:m:s 8-9 RPE 60 s (h:m:s)
3 30 s h:m:s 8-9 RPE 60 s (h:m:s)