Name: Playbook - Dana Linn Bailey - HIIT (METCON)
Uploaded: 2023-12-27T14:27:39.381Z
Duration: 35 min
Description: HIIT (METCON)

Jackie

Really enjoyed the mix with cardio and weights today

Laura

Britt

Katie

Charla

Alice

Natalee

Jason Rakes

Josh

Gisele Rigo

Whew!! 🥵💦 That was a fun time!! 🥰

Jana

Justine

This one is my favorite to knock out when I have a time crunch

Veronica Conran

Had to do the running but 20:50. I'll take it from my crazy break of fitness

I had to sub front squat for thrusters, but I made it through. 
39:06
Not great,  but first HIIT since knee injury. 🥵

Megan

Melissa

Ashlea

Kayla

Killer workout! Loved this one!! 🏋🏻‍♀️

Kendra

Savannah

Sandra

Sarah

Mark  Oconnell

Great HIIT session!!  Perfect ending for the week of training 💪

Joycelyn BENJAMIN

Garry

Erica

Carolyn J

Braja

Randi Armstrong

Amy Maus

Amanda

Love these! More HIIT workouts would be awesome!!!

Karyna

Complete For Time
1500m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

1000m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

500m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

NOTE: If you do not have a Row machine you can choose another cardio option and use these distances:  
Treadmill : 0.75 miles / 0.5 mile / 0.25 mile
Assault bike: 40 cal / 30 cal / 20 cal

Complete For Time

1500m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

1000m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

500m Row
20 DB Thrusters
20 Inverted Row
20 KB swings (40/25)

NOTE: If you do not have a Row machine you can choose another cardio option and use these distances:  
Treadmill : 0.75 miles / 0.5 mile / 0.25 mile
Assault bike: 40 cal / 30 cal / 20 cal

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Elevate your feet onto a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Inverted Row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB Swing

METCON

HIIT (METCON)

Fotini

Not the best. Was suppose to do quads but something came up and only had like 205 minutes.  Modified time a little but anything is better than nothing

Tracy

Joseph Bellinger

HIIT

Dallas

CYNDI

Sasha

20 MIN TABATA & ABS

Lisa Meinhart

Amber

Wow!!!!! 🦵🔥 💨 
400- 9.5mph sprint on treadmill
200- 10
100- 11
50- 12

Bailey

TRACK or Treadmill HIIT

Bunny

Finding out the only way I will do cardio is through your app haha.  It's done quick and it's challenging!  Love it!❤️‍🔥

20 MIN TABATA CARDIO

Robert

Eric

Madelene

HIIT CARDIO

Tsakane

After the flat sprints, 7mph felt like a casual stroll... and then that incline corrected that. Lol.

TABATA & ABS

Would like to see more hiit workouts like this

Kylie

Ashley Clouthier

HERO WOD "Scotty" & ABS

Awesome! Wasn’t able to hit all the speeds, but have a starting point so I can see my progress! Will be doing this again and again and again!💥

HIIT (METCON)

Community

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