June 28, 2021 – July 2, 2021 K2 HIIT WOD

Day 1

Below you will see: 

  1. A limited equipment option that has beginner and intermediate options. 
  2. Intermediate and beginner options 
  3. Advanced option 

Choose what is best for you and crush it!

Limited Equipment 

A.

Every 8 Minutes x 3 – 4 sets

  1. Cardio x 4 Minutes (Row if possible →  No equipment cardio options)
  1. 20 x  Pike Push Up OR  L Sit Press 
  1. 10 x Jumping Chest To Bar + Elevated Dip OR Banded Row + Banded Tricep Extension

Intermediate & Beginner

A.

Every 8 Minutes x 4 sets

  1. Row x 900/750 meters
  1. 8 x Negative Handstand Push Up OR 15 x Banded Handstand Push Up OR Pike Push Up
  1. 12 x Ring Row + Muscle Up Transition OR  Kipping Ring Pull Up + Strict Ring Dip

Advanced 

A.

Every 8 Minutes x 4 sets

  1. Row x 1000/900 meters
  1. 15 x Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up
  1. 10 x Kipping Ring Muscle Up OR  Strict Ring Pull Up

Week 3 Day 2 

Below you will see: 

  1. A limited equipment option that has beginner and intermediate options. 
  2. Intermediate and beginner options 
  3. Advanced option 

Choose what is best for you and crush it!

Limited Equipment 

A.

Begin a running clock:

Every 7 Minutes x 2 sets:

  1. Cardio x 2 Minutes (Row if possible →  No equipment cardio options)
  1. 18 x Negative Chin Up OR Single Arm Ring Row

When the clock hits 14:00 complete:

Every 6 Minutes x 2 sets

  1. Cardio x 2 Minutes (Row if possible →  No equipment cardio options)
  1. 10 x Jumping Chest To Bar + Elevated Dip OR 20 x Banded Row + Banded Tricep Extension

When the clock hits 26:00 complete:

Every 5 minutes x 2 sets

  1. Cardio x 2 Minutes (Row if possible →  No equipment cardio options)
  1. 15 x  Pike Push Up OR  L Sit Press 

Intermediate & Beginner

A.

Begin a running clock:

Every 7 Minutes x 2 sets:

  1. Row x 500/425 meters
  1. 30 x  Strict Pull Up OR Banded Pull Up 

When the clock hits 14:00 complete:

Every 6 Minutes x 2 sets

  1. Row x 500/425 meters
  1. 10 x Ring Row + Muscle Up Transition OR  Kipping Ring Pull Up + Strict Ring Dip

When the clock hits 26:00 complete:

Every 5 minutes x 2 sets

  1. Row x 500/425 meters
  1. 8 x Negative Handstand Push Up OR 15 x Banded Handstand Push Up OR Pike Push Up

Advanced 

A.

Begin a running clock:

Every 7 Minutes x 2 sets:

  1. Row x 500/425 meters
  1.  3 x Legless Rope Climb OR L SIt Rope Pull Up x 24 

When the clock hits 14:00 complete:

Every 6 Minutes x 2 sets

  1. Row x 500/425 meters
  1. 10 x Kipping Ring Muscle Up OR  Strict Ring Pull Up

When the clock hits 26:00 complete:

Every 5 minutes x 2 sets

  1. Row x 500/425 meters
  1. 15 x Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up

Week 3 Day 3 

Below you will see: 

  1. A limited equipment option that has beginner and intermediate options. 
  2. Intermediate and beginner options 
  3. Advanced option 

Choose what is best for you and crush it!

Limited Equipment 

A.

Every 10 minutes x 3 sets

  1. Cardio x 1:30 (Row if possible →  No equipment cardio options)

When the clock hits 2:00 begin…

  1. 45 seconds x Pike Push Up OR  L Sit Press 

When the clock hits 3:00 

  1. Cardio x 1:45  (Row if possible →  No equipment cardio options)

When the clock hits 5:00 begin…

  1. 45 seconds x   Static Hang OR Ring Row

Intermediate & Beginner

A.

Every 10 minutes x 3 sets

  1. Row x 450/375 meters

When the clock hits 2:00 begin…

  1. 45 seconds x Negative Handstand Push Up OR Banded Handstand Push Up OR Pike Push Up

When the clock hits 3:00 

  1. Row x 475/400 meters

When the clock hits 5:00 begin…

  1. 45 seconds x Chin Above Bar + Negative Pull Up OR  Negative Chin Up OR Jumping Chest To Bar

Advanced 

A.

Every 10 minutes x 3 sets

  1. Row x 475/400 meters

When the clock hits 2:00 begin…

  1. 45 seconds x Handstand Push Up OR Kipping Handstand Push Up OR Banded Handstand Push Up

When the clock hits 3:00 

  1. Row x 500/425 meters

When the clock hits 5:00 begin…

  1. 45 seconds x  Strict Pull Up OR Banded Pull Up OR  Negative To Half Way + Pull Up

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