Workout Routine

Full body - HIIT

by vetle

Starting TM is 90% of 1RM.

Workouts

Ikkje jødde bjønn

RDL

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

5 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 2.5 kg

Extra 3+ reps, increase 1RM by 5 kg

Goblet squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

5 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 2.5 kg

Extra 3+ reps, increase 1RM by 5 kg

reverse lunge

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

10 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 2.5 kg

Extra 3+ reps, increase 1RM by 5 kg

hack squat

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Shoulder press

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

10 +

amrap

30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bent over row

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

10 +

amrap

30 sec

Æææ blaæksplut

Step back swings

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

20 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 2 kg

Extra 3+ reps, increase 1RM by 6 kg

Step jump squats

Set

Intensity

Weight

Reps

Rest time

0 sec

Swing annenhver arm

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Intensity

Weight

Reps

Rest time

0 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

30 sec

85% 1RM

15 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 2 kg

Extra 3+ reps, increase 1RM by 6 kg

Step jump squats

Set

Intensity

Weight

Reps

Rest time

0 sec

clean and press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Intensity

Weight

Reps

Rest time

0 sec

Snatch

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Intensity

Weight

Reps

Rest time

0 sec

Bent over row

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Pushup kettlebell-drag

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

–

30 sec

–

30 sec

–

30 sec

–

10 +

Weight

Reps

Rest time

Progressive Overload

RDL

5 sets

Goblet squat

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Goblet squat

5 sets

reverse lunge

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

reverse lunge

5 sets

hack squat

Set

Intensity

Weight

Reps

Rest time

hack squat

5 sets

Shoulder press

Set

Intensity

Weight

Reps

Rest time

Shoulder press

5 sets

bent over row

Set

Intensity

Weight

Reps

Rest time

bent over row

5 sets

Æææ blaæksplut

Step back swings

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Step back swings

5 sets

Step jump squats

Set

Intensity

Weight

Reps

Rest time

Step jump squats

1 sets

Swing annenhver arm

Set

Intensity

Weight

Reps

Rest time

Swing annenhver arm