I ate to much
KNH Powerhouse – HIIT
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
**2. Workout Prep**
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
Metcon (AMRAP – Reps)
14.4
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Burpee Pull-Ups
goal around 130 reps
caling option 1 (Masters 45+)
AMRAP 14 Minutes
30/24 Calorie Row
40 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Burpee Pull-Ups
Scaling Option 2 (Beginner)
AMRAP 14 Minutes
24/20 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
Weightlifting
Seated Double DB Shoulder Press
3 sets: 10 reps (each side)
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB