Home HIIT Training from Janie Garratt

Bought one of our HIIT packs but not sure what to do with the equipment or just looking to refresh your routine?

Check out the latest training ideas from CrossFit Regionals athlete, Janie Garratt!

Bodyweight HIIT Package

Beginner

Intermediate

Advance

WODs

30 - 20 - 10

Ring pull ups

Jumping ring dips

Sit up

30 - 20 - 10

Ring chin ups

Kipping handstand press ups

Sit-ups

30 - 20 - 10

Muscle-ups

Strict HSPU

Sit-ups

Bronze HIIT package

Beginner

Intermediate

Advance

WODs

21 - 18 - 15 - 12 - 9 - 6 - 3

DB Deadlifts

Single Skips

Down ups

21 - 15 - 9

DB Cleans

Double unders

DB Shoulder to Overhead

42 - 30 - 18

DB Clean and Jerk

Double unders


Silver HIIT Package

Beginner

Intermediate

Advance

WODs

10 min AMRAP


10 DB Deadlifts

10 wall balls

10 kb swings

30 skips

30-sec medball bear hold

15 min AMRAP


15 DB snatch

15 wall balls

15 kb swings

45-sec double unders

15 med ball cleans

20 min AMRAP


10 double DB C+J

20 2 for 1 wall balls

20 kb swings

1 minute double unders

20 slam ball over the shoulder.


Gold HIIT Package

 

Beginner

Intermediate

Advance

WOD 1

20 min AMRAP


20 burpee box step ups 20 inch

20 kb swings Russian

20 skips

20 min AMRAP


20 burpee box step ups 24 inch

20 kb swings American

40 double unders

20 min AMRAP


60 double unders

30 burpee box jumps at 30 inch

30 kb overhead walking lunges

WOD 2

For time;


30 DB cleans

30 Wallballs

30-sec medball hold

30 box step ups

For time;


30 alt arm hang DB c+j

60 wall balls

30 step medball walking lunges

For time;


50 alt arm DB snatch

50 wallballs

50 slam ball over the shoulder.