Name: Playbook - GNO Fitness - W3/D2 HIIT Circuit
Uploaded: 2023-01-04T15:52:21.576Z
Duration: 45 min
Description: W3/D2 HIIT Circuit

Very tiring circuit. Looking forward to continuing to build up my stamina!

Candace

HIIT Circuit 

Circuit 1
5 Rounds / 40sec on / 20sec off
- Ski Erg
- Burpee Box Jumps
- Walking Lunges
- KB Push Press

- Rest 2 min -

Circuit 2
5 Rounds / 40sec on / 20sec off
- Assault Bike
- KB Goblet Squat
- Mountain Climbers
- Medball Slams

Circuit 1
5 Rounds / 40sec on / 20sec off
- Ski Erg
- Burpee Box Jumps
- Walking Lunges
- KB Push Press

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- With a kettlebell in each hand perform a kettlebell push press
- Push the kettlebell up, supported the movement through your legs and a slight bend in your knees

KB Push Press

HIIT Circuit 1

Circuit 2
5 Rounds / 40sec on / 20sec off
- Assault Bike
- KB Goblet Squat
- Mountain Climbers
- Medball Slams

- Increase speed as comfortable, but push yourself.

Assault bike

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medball Slams

HIIT Circuit 2

W3/D2 HIIT Circuit

Jadi

W1/D1 Full Body Strength (A) + HIIT Finisher

This is a great conditioning workout. Somehow I made it through but was super sweaty.

W1/D2 HIIT Circuit

This is great for building up conditioning!

W1/D4 Progress Check + Metcon

W1/D5 Full Body Strength (B) + ABS Finisher

W1/D6 Conditioning

W2/D1 Full Body Strength (C) + AMRAP Finisher

W2/D2 Metcon

W2/D4 Progress Check + Metcon

W2/D5 Full Body Strength (D) + ABS Finisher

This was a very hard session but I made it through. I wish the timer on here went up to 60 minutes. It only goes to 30 minutes so I had to use my timer on my phone.

W3/D2 HIIT Circuit

Community

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