{"id":27675,"date":"2025-12-23T13:47:54","date_gmt":"2025-12-23T13:47:54","guid":{"rendered":"https:\/\/theglute.shop\/?post_type=workout&#038;p=27675"},"modified":"2026-01-28T14:28:04","modified_gmt":"2026-01-28T14:28:04","slug":"hiit-workouts-x-3","status":"publish","type":"workout","link":"https:\/\/theglute.shop\/es\/workout\/hiit-workouts-x-3\/","title":{"rendered":"HIIT Workouts x 3"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"27675\" class=\"elementor elementor-27675\" data-elementor-post-type=\"workout\">\n\t\t\t\t<div class=\"elementor-element elementor-element-871163a animated-slow e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"871163a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c473f19 e-con-full programe-header e-flex e-con e-child\" data-id=\"c473f19\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-078ffe4 elementor-widget elementor-widget-spacer\" data-id=\"078ffe4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0943d6b elementor-widget elementor-widget-heading\" data-id=\"0943d6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">HIIT Workouts x 3<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b41562 elementor-widget elementor-widget-n-accordion\" data-id=\"2b41562\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;all_collapsed&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-4530\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-4530\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Programme Overview  <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-4530\" class=\"elementor-element elementor-element-a4c842f e-con-full e-flex e-con e-child\" data-id=\"a4c842f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-36d8230 elementor-widget elementor-widget-text-editor\" data-id=\"36d8230\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Week Focus: High Intensity Conditioning Workouts &#8211; Most last up to 30 minutes and longer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a07fbf sessinons-only  e-con-full e-flex e-con e-child\" data-id=\"2a07fbf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-e1ec3a0 e-con-full animated-slow e-flex elementor-invisible e-con e-child\" data-id=\"e1ec3a0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e02f8c elementor-widget elementor-widget-heading\" data-id=\"1e02f8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Session 1<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d4b507 elementor-widget elementor-widget-text-editor\" data-id=\"4d4b507\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This is a 30-minute AMRAP (As Many Rounds As Possible), to complete 30+ rounds.<\/p><p><strong>Station Breakdown<\/strong><\/p><ul><li><strong>SkiErg:<\/strong> Maintain a consistent, sustainable pace\u2014not so hard that you need to rest afterward.<\/li><li><strong>Dumbbell Snatches:<\/strong> 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.<\/li><li><strong>Sit-Ups:<\/strong> Use this movement to control your pace and recover from the previous two exercises. Choose a pace that\u2019s steady but still keeps you moving.<\/li><li><strong>Wall Balls:<\/strong> Focus on hitting proper depth and maintaining high-quality reps. Aim to keep sets unbroken, or challenge yourself by increasing the ball weight\u2014but remember, this is a 30-minute workout, so stay smart with your pacing.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97f4ea8 elementor-widget elementor-widget-button\" data-id=\"97f4ea8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/theglute.shop\/es\/workout\/hiit-workouts-x-3\/hiit-workouts-x-3-session-1\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-arrow-alt-circle-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start Session 1 <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cb4d125 e-con-full animated-slow e-flex elementor-invisible e-con e-child\" data-id=\"cb4d125\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a52284c elementor-widget elementor-widget-heading\" data-id=\"a52284c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Session 2<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad3e97d elementor-widget elementor-widget-text-editor\" data-id=\"ad3e97d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This is a 35-minute EMOM (Every Minute on the Minute) with built-in rest, making it more controlled\u2014but still very intense. There are 5 stations per round, and with a 35-minute duration, you\u2019ll move through the circuit 6 times. Keep this in mind when selecting your weights.<\/p><p><strong>Station Breakdown<\/strong><\/p><ul><li><strong>Minute 1 \u2013 SkiErg:<\/strong> 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.<\/li><li><strong>Minute 2 \u2013 Dumbbell Push Press: <\/strong>Complete all reps in one unbroken set. Aim to finish with around 20 seconds of rest before the next minute begins.<\/li><li><strong>Minute 3 \u2013 Dumbbell Lunges: <\/strong>Again, aim to perform these in one unbroken set, leaving roughly 20 seconds of rest before Minute 4.<\/li><li><strong>Minute 4 \u2013 Burpees over Dumbbells:<\/strong> 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\u2014that number is your score.<\/li><li><strong>Minute 5 \u2013 Rest<\/strong>: A full minute of rest to recover before starting the next round.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82031f1 elementor-widget elementor-widget-button\" data-id=\"82031f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/theglute.shop\/es\/workout\/hiit-workouts-x-3\/hiit-workouts-x-3-session-2\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-arrow-alt-circle-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start Session 2 <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-626fbbd e-con-full animated-slow e-flex elementor-invisible e-con e-child\" data-id=\"626fbbd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e4b8d0 elementor-widget elementor-widget-heading\" data-id=\"2e4b8d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Session 3<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a376e5 elementor-widget elementor-widget-text-editor\" data-id=\"0a376e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This session includes three high-intensity AMRAPs. With short rest intervals and split 10-minute work blocks, you\u2019ll be able to push a little harder in each round. Each AMRAP increases slightly in complexity, challenging your coordination, strength, and conditioning.<\/p><p><strong>Station Breakdown<\/strong><\/p><ul><li><strong> AMRAP 1 \u2013<\/strong> 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)<\/li><li><strong>AMRAP 2 \u2013<\/strong> Moderate Complexity The movements now progress: Box Jumps Double Dumbbell Cleans Squats paired with a jackknife progression<\/li><li><strong>AMRAP 3 \u2013<\/strong> Highest Complexity The final AMRAP ramps things up a bit more: Burpee \u2192 jump onto the box \u2192 step off the other side V-sit progression Dumbbell Cleans into a Thruster (perform the clean, then after the squat, drive into a press)<\/li><\/ul><p>Each block builds on the previous one, giving you a clear sense of progression while keeping intensity high.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5807c21 elementor-widget elementor-widget-button\" data-id=\"5807c21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/theglute.shop\/es\/workout\/hiit-workouts-x-3\/hiit-workouts-x-3-session-3\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-arrow-alt-circle-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start Session 3 <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"featured_media":0,"parent":0,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-27675","workout","type-workout","status-publish","format-standard","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HIIT Workouts x 3 - The Glute Shop<\/title>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT Workouts x 3 - The Glute Shop\" \/>\n<meta property=\"og:description\" content=\"HIIT Workouts x 3 Programme Overview Week Focus: High Intensity Conditioning Workouts &#8211; Most last up to 30 minutes and longer. 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