Today's session is comprised of 4 supersets. For each superset, the first exercise challenges your endurance at a moderate intensity while the second exercise is an active recovery at low intensity. Minimize rest for 3 total sets before moving on to the next superset.
Metab PHA SIIT 1
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
AHHPS L2 PHA SIIT: Push --> Bridge
Superset
x 3
Exercise 1: Upper Body Push to near Fatigue
Exercise 2: Lower Body Active Recovery
AHHPSL2 PHA SIIT: Leg Endurance --> Halo Active Recovery
Superset
x 3
Exercise 1: Leg Strength Endurance to near Fatigue
Exercise 2: Upper Body Active Recovery
AHHPSL2 PHA SIIT: Pulldown --> Pigeon
Superset
x 3
Exercise 1: Upper Body Pull Endurance to near Fatigue
Exercise 2: Lower Body Active Recovery
AHHPSL2 PHA SIIT: Squat Endurance --> Thoracic Rotation
Superset
x 3
Exercise 1: Leg Endurance to near fatigue
Exercise 2: Upper Body Active Recovery
LLT
Landmine Straddle Squat
time
60s
intensity
7
Tempo
controlled
Rest
0
time
60s
intensity
7
Tempo
controlled
Rest
0
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
| 2 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
| 3 | 60s h:m:s | 7 RPE | Controlled | 0 (h:m:s) |
UMT
Prone T-Spine Rotation
time
60s
intensity
2-3
Tempo
controlled
Rest
15s
time
60s
intensity
2-3
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
| 2 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
| 3 | 60s h:m:s | 2-3 RPE | Controlled | 15s (h:m:s) |
Alternate Sides. Perform with knees off the ground as a progression