20 Minute AMRAP followed by a 4-minute Tabata finisher.
[AHC] HISS: AMRAP + Tabata 2
Workout
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
20-Minute AMRAP
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Complete As Many Rounds As Possible for 20 minutes straight with minimal rest.
UMT
Quick Shuffle
Enhances quick neuromuscular coordination in the lateral direction.
| Set | Reps |
|---|---|
| 1 | 10 |
1 rep is a there and back
UMT
Rotational Jump Squat
An explosive leg exercise that emphasizes jumping through the transverse plane
| Set | Reps |
|---|---|
| 1 | 10 total |
LLT
HIIT Bike
| Set | Reps | Distance |
|---|---|---|
| 1 | 1 | 1000 m |
Echo Bike or Assault bike
Tabata HISS
Superset
x 4
This two-exercise Tabata uses simple exercises that demand an all out effort with each set to create a HISS response. It's important to use exercises that are not overly complex and allow for high force via fast motions and/or high loads.
ULT
Mountain Climbers
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
Cool Down Blocks
Local Active Recovery- Rock n Ride
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This is a local active recovery strategy called Rock n Ride. Go for a walk on the rocks and then a flush bike ride at low intensity (4-5 RPE) for 10 minutes.