SUPPLEMENT H.I.I.T PROGRAMMING
4 weeks of 6 workouts per week for any months that contain 5 weeks (4 months per year).
WEEK 1
DAY 1 - UPPER BODY & CORE
3 ROUNDS IN A 10 MINUTE TIME CAP AT EACH STATION
ROUND 1 = 10 REPS OF EACH MOVE
ROUND 2 = 8 REPS OF EACH MOVE
ROUND 3 = 6 REPS OF EACH MOVE
STATION 1
SEATED DB SUPINATED BICEP CURLS
STATION 2
STATION 3
STATION 4
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
ROWER SEAT HAMSTRING EXTENSIONS
PULL UP ASSIST BAND HAMMER CURLS
DAY 3 - BUTT & LEGS
10 MINUTE TIME CAPS @ EACH
LIFT 1 - 15 / 12 / 10 / 8 REPS @ EACH
BARBELL SPLIT STANCE DEADLIFTS
LIFT 2 - 15 / 12 / 10 / 8 REPS @ EACH
LIFT 3 - 10 / 10 / 8 / 6 / 4 REPS @ EACH
LIFT 4 - 10 / 10 / 10 / 10 REPS @ EACH
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL REVERSE GRIP BENT OVER ROWS + PULSE
DAY 5 - CORE & CONDITIONING
45 MINUTE AMRAP
* .06 RUN / 100M SKI / 100M ROW BETWEEN EACH MOVEMENT
DAY 6 - TOTAL BODY H.I.I.T
6 MINUTE AMRAP @ EACH STATION
AMRAP 1 - 10 REPS @ EACH MOVE
AMRAP 1 - 10 REPS @ EACH MOVE
1/2 KNEELING BAND PULL REAR DELT APARTS
AMRAP 1 - 10 REPS @ EACH MOVE
AMRAP 1 - 10 REPS @ EACH MOVE
WEEK 2
DAY 1 - UPPER BODY & CORE
7 ROUND OF :30 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - KB BENT OVER ROW + PULSE / TRX REVERSE FLYES
CIRCUIT 2 - BARBELL CURLS / PVC PIPE OR FOAM ROLLER RESISTED DEAD BUGS
CIRCUIT 3 - MED BALL BUTTERFLY SIT UPS / MED BALL WALL BALLS
CIRCUIT 4 - DB CHEST FLYES / PLANK REACHES
CIRCUIT 5 - DB SEE SAW PRESSES / DB TRICEP SKULL CRUSHER + STATIC HIP EXTENSION
CIRCUIT 6 - BARBELL UPRIGHT ROWS / BARBELL GOOD MORNINGS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB REVERSE LUNGE + HAMMER BICEP CURL
KB SPLIT STANCE ROMANIAN DEADLIFTS
DAY 3 - BUTT & LEGS
6 CONSECUTIVE ROUNDS OF :40 WORK / :20 REST PER MOVE
6% INCLINE SPRINT
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DAY 5 - CORE & CONDITIONING
16 ROUND CIRCUIT OF :20 WORK / :10 REST
4 ROUNDS IN AN 8 MINUTE TIME CAP
12 DB 1 ARM OVERHEAD STRAIGHT LEG SIT UPS
12 RESISTANCE BAND ANTI ROTATION PRESS
16 ROUND CIRCUIT OF :20 WORK / :10 REST
4 ROUNDS IN AN 8 MINUTE TIME CAP
16 ROUND CIRCUIT OF :20 WORK / :10 REST
DAY 6 - TOTAL BODY H.I.I.T.
WEEK 3
DAY 1 - UPPER BODY & CORE
21/15/9 @ EACH 10 MINUTE TIME CAP STATION
STATION 1
.21 SPRINT / .15 SPRINT / .09 SPRINT
STATION 2
STATION 3
SEATED DB LATERAL SHOULDER RAISES
STATION 4
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB REVERSE LUNGE + SUPINATED BICEP CURL
BARBELL LANDMINE VIKING PRESS + PULSE
SPRINTS
DAY 3 - BUTT & LEGS
8 MINUTE AMRAP @ EACH W/ 8 REPS PER MOVE
AMRAP 1 - DB GOBLET CYCLIST SQUATS / MINI BAND SKATER JUMPS
AMRAP 2 - 150M LEGS ONLY ROW / ADDUCTOR LEG RAISES PER SIDE
AMRAP 3 - WEIGHT PLATE GROUND TO OVERHEAD LIFTS / WEIGHT PLATE OVERHEAD OBLIQUE EXTENSIONS
AMRAP 4 - KB ROMANIAN DEADLIFTS / GLIDER HAMSTRING EXTENSIONS
AMRAP 5 - BARBELL LANDMINE SQUATS / BOX HIP THRUSTS
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB BENT OVER TRICEP EXTENSIONS
DAY 5 - CORE & CONDITIONING
SET 1 - 10 MINUTE TIME CAP
SET 2 - 10 ROUNDS ALTERNATING :40 WORK / : 10 REST
SET 3 - 4 ROUNDS IN A 10 MINUTE TIME CAP
SET 4 - 10 MINUTE TIME CAP
DAY 6 - TOTAL BODY H.I.I.T.
8 ROUNDS OF :30 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - DB SEATED ON FLOOR MILITARY SHOULDER PRESS / DB TRICEP SKULL CRUSHERS
CIRCUIT 2 - 1 ARM KB OVERHEAD REVERSE LUNGES / PLANK ELEVATORS
CIRCUIT 3 - 1/2 KNEELING MOUNTED RESISTANCE BAND STANDING ROWS / DB HAMMER CURLS
CIRCUIT 4 - 1 ARM DB CHEST PRESS + STATIC HOLD IN OPPOSITE / OBLIQUE REVERSE CRUNCHES
CIRCUIT 5 - BARBELL SUMO SQUATS / MED BALL WALL BALLS
WEEK 4
DAY 1 - UPPER BODY & CORE
10 MINUTE AMRAP @ EACH
AMRAP 1 - 12 REPS EACH
WEIGHT PLATE PUSH UPS + PULSE / WEIGHT PLATE PULLOVERS / TRICEP BOX DIPS
AMRAP 2 - 8 REPS EACH
DB BOX STEP UPS + SUPINATED CURL / 1 ARM DB BENT OVER ROW PER SIDE / SEATED DB UPRIGHT ROWS
AMRAP 3- 10 REPS EACH
LANDMINE BUS DRIVERS / TRX CHEST FLYES / MED BALL RUSSIAN TWISTS
AMRAP 4 - 12 REPS EACH
1 ARM KB PUSH PRESS PER SIDE / KB SPLIT STANCE DEADLIFTS PER SIDE / BOSU SUPERMANS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
WEIGHT PLATE PULLOVERS + STATIC LEG RAISE
SPRINTS
DAY 3 - BUTT & LEGS
8 CONSECUTIVE ROUNDS OF :30 OF :06 DESCENDING ECCENTRIC / :15 MAX EFFORT / :15 REST @ EACH MOVE
BARBELL BACK RACK FORWARD LUNGES
ARMS OVERHEAD STRAIGHT LEG SIT UPS
1 LEG HIP EXTENSION ELEVATED ON MED BALL OR BLOCK
BURNOUT @ END OF 3 ROUNDS WITH 10 REPS OF EACH MOVE
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
DAY 5 - CORE & CONDITIONING
ROUND 1 :40 WORK / :10 REST @ EACH MOVE
ROUND 2 :60 WORK / :10 REST @ EACH MOVE
ROUND 3 :40 WORK / :10 REST @ EACH MOVE
ROUND 4 :60 WORK / :10 REST @ EACH MOVE
ROUND 5 :40 WORK / :10 REST @ EACH MOVE
DAY 6 - TOTAL BODY H.I.I.T.
8 MINUTE LADDER @ EACH, START AT 2 REPS + 2 REPS EACH ROUND
LADDER 1 - DB NARROW CHEST PRESS / 1 ARM DB BENT OVER REVERSE FLYE
LADDER 2 - KB GOBLET BOX SQUATS / KB BOX STEP UPS
LADDER 3 - PLANK SHOULDER TAPS / BARBELL LANDMINE BUS DRIVERS
LADDER 4 - 1 ARM DB SNATCHES PER SIDE / DB GOBLET LATERAL LUNGES PER SIDE
LADDER 5 - RESISTANCE BAND BENT OVER TRICEP EXTENSION / RESISTANCE BAND REVERSE GRIP BICEP CURLS