Agility is the power of moving quickly or nimbleness. This workout is designed to target key elements that make up agility which are acceleration, deceleration, conversion strength. Because the movements are metabolically expensive, I categorize this workout as a HIIT. 1:1 W/R ratio throughout repeat circuit 4-8 times.
Agility-Power 2
HIIT
Giant Set
x 4
LLT
Squat jump + rainbow
time
30 sec
Tempo
fast
Rest
30 sec
time
30 sec
Tempo
fast
Rest
30 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30 sec h:m:s | Fast | 30 sec (h:m:s) |
| 2 | 30 sec h:m:s | Fast | 30 sec (h:m:s) |
| 3 | 30 sec h:m:s | Fast | 30 sec (h:m:s) |
| 4 | 30 sec h:m:s | Fast | 30 sec (h:m:s) |
LMT
Shuffle tilt COD
time
30 sec
Tempo
explosive
Rest
30 sec
time
30 sec
Tempo
explosive
Rest
30 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30 sec h:m:s | Explosive | 30 sec (h:m:s) |
| 2 | 30 sec h:m:s | Explosive | 30 sec (h:m:s) |
| 3 | 30 sec h:m:s | Explosive | 30 sec (h:m:s) |
| 4 | 30 sec h:m:s | Explosive | 30 sec (h:m:s) |