HIIT library

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.

• advanced

  Performance Circuit

  30:00 · 5 rounds · 40s / 20s

  dumbbells, mat

  Dumbbell thrusters · Burpee step-backs or full burpees · Alternating lunges · Renegade rows (stable stance) · Lateral shuffles

  Open workout

• advanced

  Functional Conditioning

  32:00 · 4 rounds · 45s / 30s

  rower or bike, dumbbells

  Ergometer intervals · Dumbbell front squats · Farmer carries · Push-ups · Step-ups

  Open workout

• advanced

  CrossFit-Inspired HIIT

  30:00 · 5 rounds · 40s / 20s

  dumbbells, rower, box

  Row or bike · Dumbbell deadlifts · Box step-ups · Push-ups · Plank holds

  Open workout

• advanced

  Strength Under Pressure (5 Rounds for Time)

  25:00 · 5 rounds · 45s / 15s

  barbell, stationary bike

  Barbell Deadlifts — 8 reps · Push-Ups — 12 reps · Air Squats — 15 reps · Stationary Bike — 250 meters

  Open workout

• Hero WOD · All levels

  MURPH (Hero WOD — For Time)

  60:00 · 1 rounds · 600s / 0s

  pull-up bar or resistance band, open space or treadmill

  Run — 1 mile · Pull-Ups · Push-Ups · Air Squats · Run — 1 mile

  Open workout

• Hero WOD · All levels

  Hulk Barbell Challenge (AMRAP 20)

  32:00 · 1 rounds · 240s / 0s

  barbell, plates, dumbbells

  Barbell Deadlift — 5 reps · Hang Power Clean — 5 reps · Front Squat — 5 reps · Push Press — 5 reps · Back Squat — 5 reps

  Open workout

• Hero WOD · All levels

  Hulk Kettlebell Test

  20:00 · 1 rounds · 120s / 0s

  kettlebells, dumbbells

  Double Kettlebell Strict Press · Double Kettlebell Half-Snatch into Squat · Kettlebell Deadlift · Goblet Squat

  Open workout