SISS Aerobic Conditioning

SISS
Circuit x 4
LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift (CR)
time 40s-60s Alternate
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Set Time Weight Tempo Rest
1 40s-60s Alternate h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s-60s Alternate h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s-60s Alternate h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s-60s Alternate h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
LMT
ViPR PRO – Skater, Lateral Shift (Block) (CR)
reps 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Set Reps Weight Tempo Rest
1 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
LLT
ViPR PRO – Forward / Backward Crawl, Drag
time 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Set Time Weight Tempo Rest
1 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
LLT
ViPR Anterior Squat
time 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
As you descend be sure to keep hands at shoulder height.
Set Time Weight Tempo Rest
1 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s h:m:s 4 kgs Controlled 10s - 20s (h:m:s)
LMT
Four Tilts
reps 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Set Reps Weight Tempo Rest
1 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
LLT
MC 1/4: Alternate Posterior Lunge, Uppercut
reps 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Lunge low while giving an uppercut. Regress by performing an uppercut from a squat position (feet aren't moving)
Set Reps Weight Tempo Rest
1 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
LMT
MC 1/3: Lateral Shuffle, Tilt Touch (CR)
reps 40s - 60s
weight_kgs 4
Tempo controlled
Rest 10s - 20s
Move swiftly side to side while tilting ViPR PRO with you, touch the ground with ViPR PRO on each side. Regress by performing short steps and tilts laterally.
Set Reps Weight Tempo Rest
1 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
2 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
3 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
4 40s - 60s 4 kgs Controlled 10s - 20s (h:m:s)
LLT
ViPR PRO SL RDL to Forward Lunge (CR)
reps 40s - 60s
weight_kgs 4
Tempo controlled
Rest 1m - 2m
Set Reps Weight Tempo Rest
1 40s - 60s 4 kgs Controlled 1m - 2m (h:m:s)
2 40s - 60s 4 kgs Controlled 1m - 2m (h:m:s)
3 40s - 60s 4 kgs Controlled 1m - 2m (h:m:s)
4 40s - 60s 4 kgs Controlled 1m - 2m (h:m:s)