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
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Beginner |
Intermediate |
Advance |
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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
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Beginner |
Intermediate |
Advance |
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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
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Beginner |
Intermediate |
Advance |
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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
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Beginner |
Intermediate |
Advance |
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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 |
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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. |
