Perform these 4 Power exercises for 20s each in a super set fashion, resting 40s after the second exercise. Then do the next 2 exercises resting 40 seconds after that set of 2 exercises. Then repeat the circuit again and again. Go all out with each exercise and if you feel like your power output is diminishing, you can increase the rest time to 60-90s. The goal over time is to try and complete as many reps as fast as possible (AMRAP) collecting as many reps per exercise while maintaining a high power output throughout.
HIIT Power (AMRAP) 40:40 for 12 Sets
HIIT
Giant Set
x 3
LLT
Explosive Squat Press
time
20s
load
moderate
Tempo
fast
time
20s
load
moderate
Tempo
fast
| Set | Time | Load | Tempo |
|---|---|---|---|
| 1 | 20s h:m:s | Moderate | Fast |
| 2 | 20s h:m:s | Moderate | Fast |
| 3 | 20s h:m:s | Moderate | Fast |
Challenge: How many reps can you perform in 20s?
ULT
Prone Hand Over the lines Side
time
20s
Tempo
fast
Rest
40s
time
20s
Tempo
fast
Rest
40s
Develops fine motor control at the hands and primes the body for coordinated use of them.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | Fast | 40s (h:m:s) |
| 2 | 20s h:m:s | Fast | 40s (h:m:s) |
| 3 | 20s h:m:s | Fast | 40s (h:m:s) |