SISS WBI
SISS
Circuit
x 3
LMT
ViPR Pro Lunge x/Cross Body Shift (CR)
time
45s
weight_kgs
4
Tempo
controlled
Rest
15s
time
45s
weight_kgs
4
Tempo
controlled
Rest
15s
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
ULT
Inchworm Get Up
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
LMT
ViPR PRO Lateral Lunge with Anterior Shift
time
45
weight_kgs
4
Tempo
controlled
Rest
15
time
45
weight_kgs
4
Tempo
controlled
Rest
15
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 h:m:s | 4 kgs | Controlled | 15 (h:m:s) |
| 2 | 45 h:m:s | 4 kgs | Controlled | 15 (h:m:s) |
| 3 | 45 h:m:s | 4 kgs | Controlled | 15 (h:m:s) |
LLT
MC 2/1: Swing to Squat
time
45s
weight_kgs
4
Tempo
controlled
Rest
15s
time
45s
weight_kgs
4
Tempo
controlled
Rest
15s
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
LMT
MB Odd Position Staggered Rotational Shifts
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
UMT
World’s Greatest Stretch
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
LMT
ViPR PRO – Skater, Lateral Shift (Block) (CR)
time
45
weight_kgs
4
Tempo
controlled
Rest
15s
time
45
weight_kgs
4
Tempo
controlled
Rest
15s
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45 h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 2 | 45 h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
| 3 | 45 h:m:s | 4 kgs | Controlled | 15s (h:m:s) |
LAR
ULT
Prone Push Back Squat
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
Perform the exercise off of a small bench or chair if you can't get to the ground.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |