HIT SESSIONS

PROGRESSION MODEL

WEEK 1

30 seconds work

15 seconds rest

90 seconds between rounds

4 rounds

WEEK 2

30 seconds work

15 seconds rest

60 seconds between rounds

4 rounds

WEEK 3

45 seconds work

15 seconds rest

90 seconds between rounds

5 rounds

WEEK 4

45 seconds work

15 seconds rest

30 seconds between rounds

3 rounds

COMPLEXES

Work through one or two of these complexes in a session. Aim to do 3-4 sessions each week.

1. Lunges

2. Burpees

3. Trap bar deadlift or DB squat

4. Trap bar or DB farmers carry (30m)

1. Bent over row

2. Banded pull ups

3. DB/BB curl

4. Mountain climber

1. DB/KB swing

2. Walking lunges (30m)

3. Front squat

4. Body weight jump squat

1. BB clean & press

2. Overhead carry & walk (30m)

3. Push ups

4. Bear crawls

1. Bulgarian split squat, right leg

2. Bulgarian split squat, left leg

3. walking lunges

4. vertical lumps

1. DB/KB squat with alternating press

2. Battle ropes

3. Burpees

4. Crunches

1. Weighted jump squat

2. DB/KB swing

3. DB/KB Squat

4. Reverse grip BB row