This HIIT came about after I auditioned for the Spartan Race TV Show and is a reflection of the types of exercises that we were expected to complete during it. I wanted to make this a fast and furious workout that should only be attempted by the fit and strong. With the switching between upper and lower body high intensity means that there is a massive amount of blood shunting going on so is a real heart rate challenge as well as a breathing challenge as the chest and rib cage are contracted at different times during the workout.
It is a very simple series of exercises that are repeated either for 3 or 5 rounds with timings realistically being between 9 and 15 minutes for elite athletes.
Remember that this is done for time so all of those of you who are pure strength trainers will find this a true challenge to repeat reps rapidly
10 x Deadlifts (110% of bodyweight)
12 x Box Jumps (box knee to mid-thigh high)
9 x Hand Release Press Ups (also called parachute press ups)
6 x Wide Grip Pull Ups (preferably unassisted and using the squat cage)
6 x Toes to Bar (same grip as the pull ups and on the squat cage)
Repeat either for 3 or 5 rounds
On completion, stop the stopwatch and post your times below