HIIT & AMRAP

AMRAP HIIT

This portable High Intensity Torsion Bar workout is for As Many Rounds As Possible in 15 Minutes (AMRAP15) starting at 4 reps increasing by two reps each round, see what number you can get to within the 15 minute time cap.

Tip: be sure to warm up with dynamic and bodyweight only stretches before beginning.

THE WORKOUT: 

  • Thruster Combo 
  • Over The Bar Burpees 
  • Abs Tucks

 

Hybrid HIIT

This 3-Part Hybrid Hiit combination of Resistance vs Bodyweight, Reps vs Time in a superset format.

This workout is 'For Time' so set those timers and get ready to give it your all.

Tip: be sure to warm up with dynamic and bodyweight only stretches before beginning.

THE WORKOUT * you may rest up to 2 minutes between Supersets.

Part 1: 3 rounds, FT 8 (per side)

  • SA Push Press 30 sec 
  • Box Jumps

Part 2:3 rounds, FT

  • 16 x Raised Bench Press
  • 30 sec x Ice Skaters

Part 3: 3 rounds FT

  • 8 (per side) x SA Snatches
  • 30 sec x Body Drops

AMRAP

Many Rounds As Possible of this full-body, choose your own AMRAP adventure.

Aimed to raise the heart rate and test your lactic threshold.

Choose from the following AMRAP durations and get into it.

Option 1: 12 Minute

Option 2: 15 Minute

Option 3: 18 Minute

THE DRILL As Many Rounds As Possible Record Your Time Limit Your Rest

THE WORKOUT: AMRAP(12,15 or 18)

  • 20 x Bar Straddles (aim to have the bar in the middle of your feet upon landing)
  • 20 (per side) x Single Leg Lateral Hops over bar
  • 10 (5 per side) x Alternating Plyo Push-Ups
  • 20 (10 per leg) x Over Head Plyo Lunges
  • 20sec x Bar L- Sit (hands facing forward) 8 (per side) x SA Zombies