LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Aerobic acticity block
Horizontal
Stationary Bike
Set time
1 15m
Supine DB Chest press
Set reps load Tempo Rest
1 12-20 moderate controlled 15
2 12-20 moderate controlled 15
Pendulum/counter ViPr pro
Set reps load Tempo Rest
1 12-20 heavy fast 15s
2 12-20 heavy fast 15s
TRX row bilateral
Set reps Tempo Rest
1 12-20 controlled 15s
2 12-20 controlled 15s
Lunge turn & press
Set reps load Tempo Rest
1 12-20 moderate controlled 15s
2 12-20 moderate controlled 15s
Push up with split rotation
Set reps Tempo Rest
1 12-20 controlled 15s
DB transverse lunge
Set reps load Tempo Rest
1 12-20 moderate controlled 15s

SISS 1A

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

Sub threshold intensity steady state workout that focuses on steady state exercise below anaerobic threshold. This workout should last 30-35 minutes and should rate a 3-4 on an RPE (rate of perceived exertion) scale of 1-10. Additionally, peripheral heart action continues the SISS theme. This session builds cardiovascular, cardio respiratory, and fat metabolism. Involves cyclical and peripheral heart action. This workout suits any fitness and movement level.

Workout Blocks

Aerobic acticity block
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 15m h:m:s
LLT
Supine DB Chest press
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 15 (h:m:s)
2 12-20 Moderate Controlled 15 (h:m:s)
LMT
Pendulum/counter ViPr pro
Set Reps Load Tempo Rest
1 12-20 Heavy Fast 15s (h:m:s)
2 12-20 Heavy Fast 15s (h:m:s)
ULT
TRX row bilateral
Set Reps Tempo Rest
1 12-20 Controlled 15s (h:m:s)
2 12-20 Controlled 15s (h:m:s)
LMT
Lunge turn & press
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 15s (h:m:s)
2 12-20 Moderate Controlled 15s (h:m:s)
UMT
Push up with split rotation
Set Reps Tempo Rest
1 12-20 Controlled 15s (h:m:s)
LMT
DB transverse lunge
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 15s (h:m:s)