Desert Sky Fitness – H.I.I.T.


Gymnastics Warm-Up (No Measure)

Row/run 400meters


10 Superman to Hollow Body

10 Kick ups/ Handstand walks

20 Kips

30 second L-sit (rings or parallets)



Giant Bar Set (5 x 1)

Every 90 Seconds complete the following. Do not drop off the bar until you’ve completed all 15 reps in the set.

5 Kips

5 Pull Ups


PU can be CTB, strict, or kipping. If you cannot do an unassisted pull up, without letting go of the bar after kips, use a quick hop from a box to jump so your chin is over the bar and hold there for 10 seconds, then move into the TTB. Modification for TTB is strict high knees. The 15 reps of this giant set count as 1 in the 5×1 rep scheme.


Metcon (Time)


25 Cal Row

25 Box Jump Overs(24/20)

25 Deadlift (175/125)

25 Wall Balls (20/14)

25 Ring Dips

25 Wall Balls

25 Deadlift

25 Box Jump Overs

25 Cal Row

Cool down

Stretch 5-10 min NO exceptions.

Written by: Ralph

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