Desert Sky Fitness – H.I.I.T.


Warm Up 6 (No Measure)

50 Double unders/attempts. NO SINGLES

2 Rounds of

10 Wall Balls

10 kb clean and jerks

10 Upward to Downward Dog

Over head warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)



EMOM: 1st minute 7 OHS squats, next minute hold top of pull up for as long as possible.

Overhead Squat (4×7)

Metcon (3 Rounds for reps)

With a partner:

4 min:

Max Walking lunges (95/65)

Partner holds plank

1 min rest


Max kcal row

Partner holds front rack

2 min rest

6 min

Back Squats

Partner runs 100m

Barbell must be held by an athlete during all working sessions; deduct 5 reps from your score every time the barbell touches the ground/rig/boxes, you get the idea…don’t put it down. Partners can alternate however they like. Score total number of lunges, kcal row, and back squats.


Written by: Ralph

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