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HIIT Finisher

3 sections · 33 steps · 15 min

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Timed steps grouped by section, set, and round.

Warmup

Warmup

Activation

Deadlift 30s
0:30
Rest
0:15
Pull-ups 10 reps
0:30
Romanian Deadlift 12 reps
0:36

Main

Main

Strength

Overhead Press Set 1 of 3 · 8 reps
0:24
Rest
1:00
Overhead Press Set 2 of 3 · 8 reps
0:24
Rest
1:00
Overhead Press Set 3 of 3 · 8 reps
0:24
Rest
1:00
Barbell Row Set 1 of 3 · 8 reps
0:24
Rest
1:30
Barbell Row Set 2 of 3 · 8 reps
0:24
Rest
1:30
Barbell Row Set 3 of 3 · 8 reps
0:24
Rest
1:30
Dumbbell Lunge Set 1 of 3 · 10 reps
0:30
Rest
1:00
Dumbbell Lunge Set 2 of 3 · 10 reps
0:30
Rest
1:00
Dumbbell Lunge Set 3 of 3 · 10 reps
0:30

Finisher

Round 1 of 3

Lat Pulldown 8 reps
0:24
Rest
0:20
Plank Hold 45s
0:45

Round 2 of 3

Lat Pulldown 8 reps
0:24
Rest
0:20
Plank Hold 45s
0:45

Round 3 of 3

Lat Pulldown 8 reps
0:24
Rest
0:20
Plank Hold 45s
0:45

Cooldown

Cooldown

Stretch

Barbell Squat 10 reps
0:30
Walk it off
0:30
Bench Press 1m
1:00