LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
AHHPSL2 WBI SIIT
Circuit x 5
Alternating Rotational Shift Reverse Lunge to OH Press
Set time intensity Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
4 30s 7 controlled 10s
5 30s 7 controlled 10s
Anterior Step with Assisted Overhead Reach
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
4 60s 2-3 controlled 10s
5 60s 2-3 controlled 10s
Reverse 2-Arm Row
Set reps 0 Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
4 30s 7 controlled 10s
5 30s 7 controlled 10s
Anterior Posterior Reaches
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
4 60s 2-3 controlled 10s
5 60s 2-3 controlled 10s
Reverse Paddle
Set time intensity Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
4 30s 7 controlled 10s
5 30s 7 controlled 10s
Squat to Forward Lunge with Anterior LPHC Stretch
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
4 60s 2-3 controlled 10s
5 60s 2-3 controlled 10s
Long Arm KB Swings
Set time intensity Tempo Rest
1 30s 7 controlled 10
2 30s 7 controlled 10
3 30s 7 controlled 10
4 30s 7 controlled 10
5 30s 7 controlled 10
Split Squat with T-Spine External Internal Rotation
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
4 60s 2-3 controlled 10s
5 60s 2-3 controlled 10s

Metab WBI SIIT 1

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's Session enhances endurance at moderate intensity using whole-body integrated exercise. We alternate between a whole-body load-based exercise performed at a 7/10 RPE followed immediately with minimal rest with an unloaded whole-body active recovery drill at an RPE around 2-3. The goal is to sustain movement without taking a break.
Perform 5 rounds for an approx 30min workout.

As a progression, progress the work interval from 30s to 45-60s.

Workout Blocks

AHHPSL2 WBI SIIT
Circuit x 5

Alternate between a Loaded Whole-Body Strength Endurance Drill at a 7/10 RPE and an Unloaded Whole-Body Mobility or Activation Drill to improve your capacity to do work at Moderate intensities. Progress the duration of the Load-based exercises to 45-60s

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
4 30s h:m:s 7 RPE Controlled 10s (h:m:s)
5 30s h:m:s 7 RPE Controlled 10s (h:m:s)
UMT
Anterior Step with Assisted Overhead Reach
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
LLT
Reverse 2-Arm Row
reps 30s
0 7
Tempo controlled
Rest 10s
A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.
Set Reps Tempo Rest
1 30s Controlled 10s (h:m:s)
2 30s Controlled 10s (h:m:s)
3 30s Controlled 10s (h:m:s)
4 30s Controlled 10s (h:m:s)
5 30s Controlled 10s (h:m:s)
ULT
Anterior Posterior Reaches
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Sides

LMT
Reverse Paddle
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
4 30s h:m:s 7 RPE Controlled 10s (h:m:s)
5 30s h:m:s 7 RPE Controlled 10s (h:m:s)
ULT
Squat to Forward Lunge with Anterior LPHC Stretch
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
LLT
Long Arm KB Swings
time 30s
intensity 7
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10 (h:m:s)
2 30s h:m:s 7 RPE Controlled 10 (h:m:s)
3 30s h:m:s 7 RPE Controlled 10 (h:m:s)
4 30s h:m:s 7 RPE Controlled 10 (h:m:s)
5 30s h:m:s 7 RPE Controlled 10 (h:m:s)
LAR UMT
Split Squat with T-Spine External Internal Rotation
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Legs