LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Metabolic

No Themes Assigned

Treadmill 1 x 5m

Set	time	intensity
1	5m	3

Jumping Jacks 2 x 30s

Set	time	intensity	Rest
1	30s	3	1m
2	30s	3	1m

High Side Planks 2 x 30s

Set	time	intensity	Rest
1	30s	3	1m
2	30s	3	1m

DB Snatch Get Up 2 x 10

Set	reps	intensity	Rest
1	10	3	1m
2	10	3	1m

Rowing Machine 2 x 10

Set	reps	intensity	Rest
1	10	3	1m
2	10	3	1m

Cable Woodchopper 2 x 10

Set	reps	intensity	Rest
1	10	3	1m
2	10	3	1m

KB Deadlift 2 x 10

Set	reps	intensity
1	10	3
2	10	3

Landmine Row T Step OH Press 2 x 10

Set	reps	intensity
1	10	3
2	10	3

TRX Push Up 2 x 30s

Set	time	intensity	Rest
1	30s	3	1m
2	30s	3	1m

SISS PHA Beginner Workout (Sample)

Workout

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm up
Horizontal Loading

ULT
Treadmill

Set	Time	Intensity
1	5m h:m:s	3 RPE

Workout Blocks

Workout
Circuit x 2

UMT
Jumping Jacks

time 30s

intensity 3

Rest 1m

Set	Time	Intensity	Rest
1	30s h:m:s	3 RPE	1m (h:m:s)
2	30s h:m:s	3 RPE	1m (h:m:s)

UMT
High Side Planks

time 30s

intensity 3

Rest 1m

Set	Time	Intensity	Rest
1	30s h:m:s	3 RPE	1m (h:m:s)
2	30s h:m:s	3 RPE	1m (h:m:s)

LLT
DB Snatch Get Up

reps 10

intensity 3

Rest 1m

Set	Reps	Intensity	Rest
1	10	3 RPE	1m (h:m:s)
2	10	3 RPE	1m (h:m:s)

LLT
Rowing Machine

reps 10

intensity 3

Rest 1m

Set	Reps	Intensity	Rest
1	10	3 RPE	1m (h:m:s)
2	10	3 RPE	1m (h:m:s)

LMT
Cable Woodchopper

reps 10

intensity 3

Rest 1m

Cable Woodchopper

Set	Reps	Intensity	Rest
1	10	3 RPE	1m (h:m:s)
2	10	3 RPE	1m (h:m:s)

LLT
KB Deadlift

reps 10

intensity 3

Set	Reps	Intensity
1	10	3 RPE
2	10	3 RPE

LMT
Landmine Row T Step OH Press

reps 10

intensity 3

Set	Reps	Intensity
1	10	3 RPE
2	10	3 RPE

ULT
TRX Push Up

time 30s

intensity 3

Rest 1m

Set	Time	Intensity	Rest
1	30s h:m:s	3 RPE	1m (h:m:s)
2	30s h:m:s	3 RPE	1m (h:m:s)