Desert Sky Fitness – H.I.I.T.


Warm-up (No Measure)

3 rds:

100m run

10 contralateral plank reach/side

10 scorpion

10 iron cross

10 upward to downward dog



10 EOMOM Hang/G Mornings (5 Rounds for time)

Odd minute hollow body hang from bar

Even minute: 8-10 Good Mornings
Record time held on bar each round


For all of you running hating cherry pickers 🙂 you can pick one of the metcons below. Oh the options you have. Choose wisely based on YOUR strengths, weaknesses, and goals (fat loss, muscle gain, endurance, etc.) If you don’t train your weaknesses, you are limiting your success.

Metcon (Time)

400M Run

rest 1 min

800m Run

rest 2 min

1200m Run

rest 3 min

1600m Run

Rx+: 20# Vest

Metcon (Time)

Buy In: 25 Burpees

5 rounds:

5 Squat Cleans (175/125)

5 Shoulder to Overhead (175/125)

10 Pull Ups

10 TTB

Buy Out: 400m run


spend time rolling out IT bands, static stretching of glutes and piriformis

Written by: Ralph

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