Desert Sky Fitness – H.I.I.T.


Warm Up Stations (No Measure)

30 second stations:

Assault Bike

Pilates Roll Ups/Sexy Sit Ups

Ring Pull Ups or Ring Rows

Shuttle Run

Burpee Box Jump (lower box)


25 minutes of combined mobility and goal work time. Work toward your goals, that doesn’t necessarily mean do a million of that movement, it includes accessory work too. Ex: hspu improvement could also include tricep strength via ring dips, skullcrushers, etc., a 5×5 emom hspu negative, etc. Don’t do the same thing every week!


Metcon (Time)

5 rounds for time:

20 back squat (145/95)

10 grasshoppers (per leg)

5 burpee penalty EVERY time you break between reps, not counting transition between movements. Burpees can be done at the end of the wod and will count in your score.

Written by: Ralph

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