Friday HIIT WOD – How Long To The Next Station?

11 Dec

A) Warm Up

Lunge 25m 

70% intensity Shuttle Runs (5,5,10,10,15,15,20,20)

At each line perform up/down and squat jump


Circuit Training – 60 secs work at each station: no rest x 3 rounds (1-2 mins rest btw circuits)

Agility Cross (5m forward and back, 5m, R side and back, 5m back and forward, 5m L side and back - touch all cones)


V Ups

Box Jump Burpees

5 x Walking Push Ups / 5 x Squat Thrusts

Dynamic Plank (L Side Plank to Plank to Side Plank R - hold at each position for 5 seconds)

Shuttle Runs (5,5,10,10,15,15)

1-leg Plank Walk Out

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