MARCH H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
7 MINUTE AMRAPS OF 10 REPS OF EACH MOVEMENT @ EACH
AMRAP 1 - 10 CALORIE ASSAULT BIKE / GHD SIT UPS
AMRAP 2 - DUAL KB BENT OVER ROW / KB CHEST PRESS
AMRAP 3 - 100M SKI / TRICEP BOX DIPS
AMRAP 4 - PULL UP ASSIST BAND HAMMER CURLS / DB FORWARD RAISES
AMRAP 5 - 100 JUMP ROPE / PUSH UP + :04 DESCENDING ISO
AMRAP 6 - TRX FACE PULLS / MED BALL RUSSIAN TWISTS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
INCLINE SPRINTS
WEIGHT PLATE OVERHEAD REVERSE LUNGE
DB GOBLET SUMO SQUATS + :04 ISO HOLD
DAY 3 - BUTT & LEGS
5 ROUNDS ALTERNATING :30 @ EACH MOVEMENT PER CIRCUIT
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
DB REVERSE LUNGES + PULSE LEFT
DB REVERSE LUNGES + PULSE RIGHT
CIRCUIT 4
KB GOBLET ROTATIONAL SQUATS LEFT
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL LANDMINE ROMANIAN DEADLIFTS
DB GOBLET SUMO SQUAT W/ :3 ISO HOLD
WEIGHT PLATE PULLOVERS + STATIC LEG RAISE
DAY 5 - CORE & CONDITIONING
6 MINUTES @ EACH STATION
STATION 1 - :40 WORK / :20 REST SPRINTS
STATION 2 - ALTERNATE 20 REPS EACH OF OBLIQUE V UPS / MINI BAND PLANK JACKS
STATION 3 - :40 WORK / :20 REST BATTLE ROPE WAVES
STATION 4 - ALTERNATE 20 REPS OF 1 ARM DB OVERHEAD STRAIGHT LEG SIT UPS / PVC RESISTED DEAD BUGS
STATION 5 - :40 WORK / :20 REST ROW OR SKI
STATION 6 - ALTERNATING 20 REPS OF BOX JUMPS / HOLLOW ROCK HOLDS
STATION 7 - :40 WORK / :20 REST MOUNTAIN CLIMBERS
DAY 6 - TOTAL BODY H.I.I.T
8 MINUTE CIRCUITS OF :45 WORK /:15 REST @ EACH
CIRCUIT 1 - ROW / DB COSSACK SQUATS OFF RAISED BLOCK
CIRCUIT 2 - TRICEP PUSH UPS / RESISTANCE BAND UPRIGHT ROWS
CIRCUIT 3 - DB BOX STEP UP + SUPINATED BICEP CURL / TRICEP BOX DIPS
CIRCUIT 4 - TRX CORE EXTENSIONS / RUSSIAN KB SWINGS
CIRCUIT 5 - SKI / BARBELL SUMO DEADLIFTS
CIRCUIT 6 - BATTLE ROPE STATIC SQUAT + WAVE / REVERSE CRUNCHES
DAY 7 - UPPER BODY & CORE
11 MINUTE AMRAP 1
12 DB HAMMER CURLS + LATERAL SHOULDER RAISE
11 MINUTE AMRAP 2
12 KB 1 ARM PUSH PRESS PER SIDE
11 MINUTE AMRAP 3
11 MINUTE AMRAP 4
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINTS (+.5/SPEED PER ROUND)
DB SUPINATED BICEP CURL + MILITARY PRESS
DAY 9 - BUTT & LEGS
10 MINUTE LADDERS (+2 REPS / ROUND - START @ 2)
LADDER 1 - DB FORWARD LUNGES + PULSE PER SIDE / DB GOBLET PLYO SQUATS
LADDER 2 - BARBELL BACK SQUATS / WEIGHT PLATE OH STRAIGHT LEG SIT UPS + :04 ECCENTRIC ISO
LADDER 3 - KB COSSACK SQUATS PER SIDE / MINI BAND LATERAL SQUAT WALKS
LADDER 4 - STABILITY BALL OR GLIDER HAMSTRING EXTENSION / 1 LEG HIP THRUSTS PER SIDE
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL BACK RACK 45º REVERSE LUNGES
DAY 11 - CORE & CONDITIONING
2 COMPLETE ROUNDS OF 6 MINUTE AMRAPS @ EACH
AMRAP 1 - :30 6% INCLINE SPRINTS / :30 6% INCLINE WALK
AMRAP 2 - 100M SKI / 12 OBLIQUE V UPS
AMRAP 3 - 12 DB 1 ARM SNATCHES / 12 DB @ CHEST SIT UPS
AMRAP 4 - 100 MINI BAND HIGH KNEES / 12 DEAD BUGS / 12 MED BALL SLAMS
DAY 12 - TOTAL BODY H.I.I.T.
10 MINUTE AMRAP
200M SKI / 20 HAND RELEASE PUSH UPS + :03 ECCENTRIC DESCENDING
10 MINUTE EMOM
6 DB SUPINATED BICEP CURLS / 4 DB MILITARY PRESS
10 MINUTE AMRAP
12 DB SPLIT STANCE DEADLIFTS / 12 DB PLYO LUNGES / 12 SIT UPS + :04 ECCENTRIC ISO
10 MINUTE EMOM
DAY 13 - UPPER BODY & CORE
14 MINUTE CIRCUIT ALTERNATING :30 @ EACH MOVEMENT PER SET
CIRCUIT 1
JUMP ROPE / CROSSOVER PUSH UPS
RESISTED PVC DEAD BUGS LEFT / RESISTED PVC DEAD BUGS RIGHT
CIRCUIT 2
DB @ CHEST SIT UPS / DB FORWARD & LATERAL SHOULDER RAISES
CIRCUIT 3
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
INCLINE SPRINTS (2, 6, 4, 8, 2, 10, 4, 12)
STATIC SQUAT HOLD + DB SUPINATED CURLS
DAY 15 - BUTT & LEGS
7 ROUND CIRCUIT ROTATING :45 WORK /:15 TRANSITION
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE DEFICIT PUSH UPS + PULSE
DAY 17 - CORE & CONDITIONING
8 CONSECUTIVE ROUNDS OF :30 WORK / :10 REST @ EACH MOVEMENT
SPRINTS
DAY 18 - TOTAL BODY H.I.I.T.
SET 1 - 7 MINUTE CIRCUIT :45 WORK/:15 REST
SET 2 - 7 MINUTE AMRAP
12 BARBELL BENT OVER ROWS / 12 STANDING OBLIQUE CRUNCHES
SET 3 - 7 MIN CIRCUIT :45 WORK/:15 REST
TRICEP PUSH UPS / KNEELING DB LATERAL SHOULDER RAISES
SET 4 - 7 MINUTE AMRAP
10 DB BOX STEP UPS + HAMMER CURL / 20 STAR CRUNCHES
SET 5 - 7 MINUTE CIRCUIT :45 WORK/:15 REST
PLANK HOLD / TRX TRICEP EXTENSIONS
SET 6 - 7 MINUTE AMRAP
DAY 19 - UPPER BODY & CORE
45 MINUTE TIME CAP CHIPPER
70 1 ARM DB MILITARY SHOULDER PRESS
60 DB OVERHEAD TRICEP EXTENSIONS
.75 SPRINTS
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINTS (+.5 SPEED / ROUND)
TRX OR GLIDER HAMSTRING EXTENSIONS
DAY 21 - BUTT & LEGS
6 MINUTE ROUNDS OF :50 WORK / :10 TRANSITION
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
WEIGHT PLATE OVERHEAD FORWARD / REVERSE LUNGES
DB HAMMER CURL + BENT OVER TRICEP EXTENSION
DAY 23 - CORE & CONDITIONING
STATION 1 - 10 MINUTE TIME CAP 1 MILE RUN, MAX BUTTERFLY SIT UPS AFTER MILE COMPLETION
STATION 2 - 10 MINUTE AMRAP 10 DB TOE TOUCHES / 10 MED BALL SLAMS / 10 REVERSE CRUNCHES
STATION 3 - 10 MINUTE TIME CAP 70 BURPEES / 1500M ROW
STATION 4 - 10 MINUTE AMRAP 10 KB FARMER CARRY / 10 OBLIQUE TABLE TOP CRUNCHES / 10 BIRD DOGS
DAY 24 - TOTAL BODY H.I.I.T.
7 ROUNDS ALTERNATING :30 WORK AT EACH MOVE PER PAIRING
PAIRING 1 - KB BENT OVER ROW ROW + PULSE / TRX REVERSE FLYES
PAIRING 2 - BARBELL CURLS / ASSAULT BIKE
PAIRING 3 - MED BALL BUTTERFLY SIT UPS / MED BALL WALL BALLS
PAIRING 4 - BARBELL CHEST PRESS / MOUNTAIN CLIMBERS
PAIRING 5 - DB SEE SAW PRESSES ON FLOOR / DB TRICEP SKULL CRUSHERS + STATIC HIP EXTENSION
PAIRING 6 - KB GOBLET SPLIT STANCE SQUATS / PLANK JACKS