This session demonstrates High Intensity Steady State (HISS) training using a continuous AMRAP format. Following a progressive treadmill warm-up, the primary block challenges the client to sustain high output for a fixed time domain with minimal rest.

The goal is to maintain a strong, steady effort above threshold while limiting transitions by using only dumbbells and kettlebells. This format supports continuous anaerobic demand without structured recovery intervals and is best suited for conditioned individuals ready for higher intensity exposure.

Warm-Up Blocks

Treadmill – HIIT
Horizontal Loading

We begin with a progressive incline treadmill warm-up to gradually elevate heart rate and prepare for high-intensity work. Intensity increases incrementally while remaining below threshold before transitioning into the first sprint interval.

ULT
Treadmill – Incline Walk

Set	Time	Intensity
1	00:02:00 h:m:s	3 RPE
2	00:01:00 h:m:s	5 RPE
3	00:00:30 h:m:s	6 RPE
4	00:00:30 h:m:s	3 RPE

Workout Blocks

HISS AMRAP – 10 Minutes
Circuit x 1

This block uses a 10-minute AMRAP format to sustain high-intensity effort without structured recovery. The goal is continuous work above threshold (RPE 8–9) with minimal transition time between exercises. Rest is self-regulated but limited to brief pauses as needed to maintain output.

LLT
Goblet Squat – Dumbbell

reps 10

intensity 8

Tempo controlled

Set	Reps	Intensity	Tempo
1	10	8 RPE	Controlled

LLT
RDL – Dumbbells

reps 8

intensity 8

Tempo explosive

Set	Reps	Intensity	Tempo
1	8	8 RPE	Explosive

LLT
Push Press Kettlebells

reps 8

intensity 8

Tempo controlled

Set	Reps	Intensity	Tempo
1	8	8 RPE	Controlled

LLT
Dumbbell Row

reps 10

intensity 8

Tempo controlled

Set	Reps	Intensity	Tempo
1	10	8 RPE	Controlled

Cool Down Blocks

Recovery Cool Down
Horizontal Loading

Gradual reduction of intensity to facilitate heart rate recovery and transition into parasympathetic dominance.

Encourage slower breathing and reduced mechanical demand.

ULT
Treadmill Walk

Set	Time	Intensity
1	00:03:00 h:m:s	2-3 RPE

ULT
Hip Flexor Stretch – Half Kneeling

Set	Time
1	00:00:45 per side h:m:s

GPR
Yoga Childs Pose

Set	Time
1	00:00:30-60 h:m:s

Warm-Up Blocks

Treadmill – HIIT Horizontal Loading

ULT Treadmill – Incline Walk

Workout Blocks

HISS AMRAP – 10 Minutes Circuit x 1

LLT Goblet Squat – Dumbbell reps 10 intensity 8 Tempo controlled

LLT RDL – Dumbbells reps 8 intensity 8 Tempo explosive

LLT Push Press Kettlebells reps 8 intensity 8 Tempo controlled

LLT Dumbbell Row reps 10 intensity 8 Tempo controlled