HIIT Workouts

Sweaty AMRAP

This is a fun and sweaty AMRAP (As many reps as possible). Its a self paced workout using a Medicine ball / Kettlebell and your bodyweight. I split the exercises into Beginner and Advanced so choose the level that suits your fitness level.. This one can burn up to 400 cal in 25 minutes.

Jumps, Burpees, and Sandbag Workout

This workout is a great strength sandbag workout. It’s a quick 30 minute total body workout. All you need is a treadmill or road, something to jump on, and a sandbag! Try to make it through the set 3 times but listen to your body.

15’s Pyramid HIIT Workout

This is a bit of an Endurance WOD meant to mimic a long outdoor run when you can’t get outdoors. It’s a 15’s pyramid HIIT workout, meaning you start with the 1st exercise, then do the 1st and second exercise, then the 1st, 2nd, and 3rd exercise… all the way to the end or bottom of the pyramid.

Sitting On The Run

This is a good one for the runners out there. Equipment: Bench/Chair Treadmill or 400m stretch to run. Workout (Repeat for 20, 30, or 50 min) Run 400 Meters 30 pushups (for more intensity, put feet up on bench/chair and hands on ground) 30 dips off bench/chair 15 chair/bench step-ups left leg 15 chair/bench step-ups…

Add 6 To The Mix

Equipment Dumbbells (Heavier) Skipping Rope Workout 3-5 rounds for time: 6 Get-Ups 12 Squat Presses 18 V-Ups 24 Mountain Climbers 30 Burpees 100 skips

WOD (2013-11-09)

Hey extremers, This one is good one for home or the gym. You can use a flight of stairs at home. If not skipping is great. Skip for 2 minutes. Also remember to check out our videos for options if you are having trouble remembering how to do the exercise or are looking for beginner…

AMRAP – Take 01

Hello Extremers, This workout involves working through the set as many times as you can for the allotted time. BEGINNER: 15 minutes INTERMEDIATE/ADVANCED: 30-45 minutes EQUIPMENT: Heavy dumbbells or barbell Leibert Bars Medicine Balls Warm-Up 5-10 minutes of easy running Warm-Up Instructions Workout SET: (8 exercises  with cardio intervals between) 15 Push-Up – Clean Press…

The Double Pyramid!

Hello Extremers, This workout is to complement a good quick run. It will push your cardio and then challenge your strength. EQUIPMENT: Pull-Up Bar Leibert Bars Bosu Ball (optional) Medicine Ball Warm-Up 5-10 minutes of easy running Warm-Up Instructions Workout CARDIO Do a pyramid interval of 1-2-3-4-5-4-3-2-1 where each number represents the amount of time in…

Uphill Sprints and 30s Hell (SPARTAN Inspired)

Find a nice steep trail or hill with a grassy knoll to do a circuit in nearby. This is a totally SPARTAN WOD inspired workout! 1-6 15-second uphill intervals on 30 seconds of recovery. 10 -30 Tricep Dips or Pull-ups 10 -30 Cross Fit Burpees 10 -30 Situps 10 -30 Bootleggers 1-6 30-second uphill intervals…

Tabata’s Are So Awesome

Hello Extremers, You will need a timer and to keep track. Tabatas are perhaps the Gold Standard of interval workouts. There is a combination of double-up tabata’s and traditional tabata’s here. EQUIPMENT: Timer Warm-Up Warm-Up Instructions Workout Set 1:  Tabata 1 – Set timer to 20s intervals for 12 rounds. You will alternate between the following two exercises…