Name: Playbook - GNO Fitness - W7/D2 HIIT Circuit
Uploaded: 2023-01-04T15:52:21.580Z
Duration: 45 min
Description: W7/D2 HIIT Circuit

HIIT Circuit 

Circuit 1
5 Rounds / 40sec on / 20sec off
- Ski Erg
- DB Push Press
- DB Renegade Row
- DB Alt.Box Step up 

- Rest 2 min -

Circuit 2
5 Rounds / 40sec on / 20sec off
- Assault Bike
- (Modified) Push ups 
- KB Front Rack Walking Lunges 
- Medball Slams

Circuit 1
5 Rounds / 40sec on / 20sec off
- Ski Erg
- DB Push Press
- DB Renegade Row
- DB Alt.Box Step up

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

Skierg

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Alt. Dumbbell box step ups

HIIT Circuit 1

Circuit 2
5 Rounds / 40sec on / 20sec off
- Assault Bike
- (Modified) Push ups 
- KB Front Rack Walking Lunges 
- Medball Slams

- Increase speed as comfortable, but push yourself.

Assault bike

Perform either normal or modified Push-Up.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

For Modified Version (Option 1 - Video):
- Place your knees on the Ground
- Continue with the push-up movement

For Modified Version (Option 2):
- Place your hands higher (e.g., on a bench)
- Continue with the push-up movement

(Modified) Push-ups

-With two kettlebells in the front rack position perform walking lunges- Repeat for time or reps

KB front rack walking lunges

- 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

W7/D2 HIIT Circuit

Candace

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.

W7/D2 HIIT Circuit

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