HIIT Workouts x 3

Week Focus: High Intensity Conditioning Workouts – Most last up to 30 minutes and longer.

Session 1

This is a 30-minute AMRAP (As Many Rounds As Possible), to complete 30+ rounds.

Station Breakdown

  • SkiErg: Maintain a consistent, sustainable pace—not so hard that you need to rest afterward.
  • Dumbbell Snatches: Move straight into snatches, performing 10 reps per side. This lower rep count allows you to push the weight slightly heavier while keeping good form.
  • Sit-Ups: Use this movement to control your pace and recover from the previous two exercises. Choose a pace that’s steady but still keeps you moving.
  • Wall Balls: Focus on hitting proper depth and maintaining high-quality reps. Aim to keep sets unbroken, or challenge yourself by increasing the ball weight—but remember, this is a 30-minute workout, so stay smart with your pacing.
Start Session 1

Session 2

This is a 35-minute EMOM (Every Minute on the Minute) with built-in rest, making it more controlled—but still very intense. There are 5 stations per round, and with a 35-minute duration, you’ll move through the circuit 6 times. Keep this in mind when selecting your weights.

Station Breakdown

  • Minute 1 – SkiErg: Work for 45 seconds, leaving a 15-second rest before the next station. Whatever distance you hit in Round 1, try to match it each round.
  • Minute 2 – Dumbbell Push Press: Complete all reps in one unbroken set. Aim to finish with around 20 seconds of rest before the next minute begins.
  • Minute 3 – Dumbbell Lunges: Again, aim to perform these in one unbroken set, leaving roughly 20 seconds of rest before Minute 4.
  • Minute 4 – Burpees over Dumbbells: This is a full 60-second all-out effort. Perform a burpee, then step or jump over the dumbbells after each rep. To make it a challenge, count your total burpee reps across all rounds—that number is your score.
  • Minute 5 – Rest: A full minute of rest to recover before starting the next round.
Start Session 2

Session 3

This session includes three high-intensity AMRAPs. With short rest intervals and split 10-minute work blocks, you’ll be able to push a little harder in each round. Each AMRAP increases slightly in complexity, challenging your coordination, strength, and conditioning.

Station Breakdown

  • AMRAP 1 – Simple Movement Focus This first block uses three straightforward exercises: Step-ups (stepping up and off a box) Sit-ups Dumbbell Cleans (from the floor to the shoulder, no press)
  • AMRAP 2 – Moderate Complexity The movements now progress: Box Jumps Double Dumbbell Cleans Squats paired with a jackknife progression
  • AMRAP 3 – Highest Complexity The final AMRAP ramps things up a bit more: Burpee → jump onto the box → step off the other side V-sit progression Dumbbell Cleans into a Thruster (perform the clean, then after the squat, drive into a press)

Each block builds on the previous one, giving you a clear sense of progression while keeping intensity high.

Start Session 3