advanced HIIT
Strength Under Pressure (5 Rounds for Time)
- Total time
- 25:00
- Rounds
- 5
- Work / Rest
- 45s / 15s
- Equipment
- barbell, stationary bike
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. For Time style: complete all 5 rounds as quickly as you can while keeping deadlift form strict. Never sacrifice a flat back for speed. Reduce the load the moment technique breaks down.
Warm-up
Easy bike & arm swings
1:00
Next: Hip hinges with a light bar or dowel · Total left 25:00
Warm-up
- Easy bike & arm swings — 1:00
- Hip hinges with a light bar or dowel — 1:00
- Air squats & incline push-ups — 1:00
Cool-down
- Slow walk & breathing reset — 1:00
- Hamstring, hip & chest stretches — 1:00
Modifications
Scaling — Beginner: 3 rounds, lighter bar or dumbbells, incline push-ups. Intermediate: 4 rounds as written. Advanced: 5 rounds with a challenging but technically sound deadlift load.
Exercises
1. Barbell Deadlifts — 8 reps
Form: Flat back, bar close to your legs, push the floor away and stand tall without leaning back.
Substitution: Kettlebell or dumbbell deadlifts, or hip hinges with a backpack
2. Push-Ups — 12 reps
Form: Body in one line, elbows about 45 degrees, chest to just above the floor.
Substitution: Incline push-ups on a box or counter
3. Air Squats — 15 reps
Form: Feet shoulder-width, sit hips back and down, knees track over toes, chest up.
Substitution: Squats to a chair or box
4. Stationary Bike — 250 meters
Form: Smooth, strong pedal strokes; keep resistance moderate so you can sustain the pace.
Substitution: 60 seconds of fast marching or step-ups