Desert Sky Fitness – H.I.I.T.

Warm up 11 (No Measure)

10 Laps around rig

25 Air Squats

25 Sit Ups

25 Modified ring rows

25 Elevated push ups

25 Kips

Across the Floor (No Measure)

SDHP Skill (No Measure)

Progression for SDHP

Metcon (Time)

With A Partner for Time:

2 Rounds:

*30 KCal Row

7 Tire Flips

*500 Meter Run

7 Rope Climbs

* 30 KCal Bike (-6KCal per female)

25 SDHP (135/95)

* Row, Run and Bike is one partner working at time, switch as needed.
Coaches should pair athletes to make a partner tire flip challenging with the large tire. Scale to small tire only if necessary.

Rope climbs can be alternated or done at same time on two ropes if available. SDHP can be done a same time but weight should be scaled up or down achieve sets of 5-8 reps.

If two teams are at the tire at the same time have the teams flip the tire back and forth to each other. If there are 3 teams or more… get creative!

Written by: Ralph

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