LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
SIIT DB Bicep Curls to Hamstrings-1
Superset x 3
DB Alt Arm Curls
Set time intensity Tempo Rest
1 60s 7 controlled 0s
2 60s 7 controlled 0s
3 60s 7 controlled 15s
IR Active Hamstring Stretch
Set time intensity Tempo Rest
1 60s 4 or less controlled 0s
2 60s 4 or less controlled 0s
3 60s 4 or less controlled 15s
SIIT DB Step Down to Wall OH Reach-2
Superset x 3
Alternating DB Step Down
Set time intensity Tempo Rest
1 60s 7 controlled 0s
2 60s 7 controlled 0s
3 60s 7 controlled 15s
Wall Alternating Overhead Reach
Set time intensity Tempo Rest
1 60s 4 or lower controlled 0s
2 60s 4 or lower controlled 0s
3 60s 4 or lower controlled 15s
SIIT DB Bench to Kneeling Flexion-3
Superset x 3
DB Bench Press
Set time intensity Tempo Rest
1 60s 7 controlled 0s
2 60s 7 controlled 0s
3 60s 7 controlled 15s
Half Kneeling Dorsi Flexion
Set time intensity Tempo Rest
1 60s 4 OR LESS controlled 0s
2 60s 4 OR LESS controlled 0s
3 60s 4 OR LESS controlled 15s
SIIT DB Split Stance Deadlift to Childs Pose Walk-4
Superset x 3
DB Split Stance Unilateral Deadlift
Set time intensity Tempo Rest
1 60s 7 controlled 0s
2 60s 7 controlled 0s
3 60s 7 controlled 15s
Child’s Pose Walk
Set time intensity Tempo Rest
1 60s 4 or less controlled 0s
2 60s 4 or less controlled 0s
3 60s 4 or less controlled 15s

SISS-PHA DB Moderate Intensity

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

I am looking to increase your overall threshold with this moderate intensity workout.
I've selected linear strength based exercises that will be done in interval manner alternating from Upper to Lower body focuses in superset style.

Equipment Needed:
Dumbbells or modify with weight plates

To track and detect your personal intensity threshold:

Moderate intensity
- RPE 5-7
- Good Movement or form
- Winded but can still talk

Low Intensity
- RPE 4 or lower
- High Quality Movement or form
- Able to carry a conversation

Workout Blocks

SIIT DB Bicep Curls to Hamstrings-1
Superset x 3

LLT
DB Alt Arm Curls
time 60s
intensity 7
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0s (h:m:s)
2 60s h:m:s 7 RPE Controlled 0s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
ULT
IR Active Hamstring Stretch
time 60s
intensity 4 or less
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 4 Or Less RPE Controlled 0s (h:m:s)
2 60s h:m:s 4 Or Less RPE Controlled 0s (h:m:s)
3 60s h:m:s 4 Or Less RPE Controlled 15s (h:m:s)

SIIT DB Step Down to Wall OH Reach-2
Superset x 3

LLT
Alternating DB Step Down
time 60s
intensity 7
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0s (h:m:s)
2 60s h:m:s 7 RPE Controlled 0s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
ULT
Wall Alternating Overhead Reach
time 60s
intensity 4 or lower
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 4 Or Lower RPE Controlled 0s (h:m:s)
2 60s h:m:s 4 Or Lower RPE Controlled 0s (h:m:s)
3 60s h:m:s 4 Or Lower RPE Controlled 15s (h:m:s)

SIIT DB Bench to Kneeling Flexion-3
Superset x 3

LLT
DB Bench Press
time 60s
intensity 7
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0s (h:m:s)
2 60s h:m:s 7 RPE Controlled 0s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
time 60s
intensity 4 OR LESS
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 4 OR LESS RPE Controlled 0s (h:m:s)
2 60s h:m:s 4 OR LESS RPE Controlled 0s (h:m:s)
3 60s h:m:s 4 OR LESS RPE Controlled 15s (h:m:s)

SIIT DB Split Stance Deadlift to Childs Pose Walk-4
Superset x 3

LLT
DB Split Stance Unilateral Deadlift
time 60s
intensity 7
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0s (h:m:s)
2 60s h:m:s 7 RPE Controlled 0s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)
ULT
Child’s Pose Walk
time 60s
intensity 4 or less
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 4 Or Less RPE Controlled 0s (h:m:s)
2 60s h:m:s 4 Or Less RPE Controlled 0s (h:m:s)
3 60s h:m:s 4 Or Less RPE Controlled 15s (h:m:s)