HIIT Accumulator

HIIT Accumulator

HIIT – High-Intensity Interval Training Accumulator

For each round, there are 5 exercises (see below). In an accumulator format, start with 1 exercise for 20 seconds, then rest for 20 seconds, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. Each round takes 13 minutes. Take a 2-minute rest, then start the next round.

1 – Rest
1-2 Rest
1-2-3 Rest
1-2-3-4 Rest
1-2-3-4-5 Rest
5-4-3-2-1 Rest
5-4-3-2 Rest
5-4-3 Rest
5-4 Rest
5 Rest

Round I

  • Sumo high-pull deadlift
  • 2-handed Russin swing
  • Alt sing sing
  • High pull
  • American swing

Round II

  • Swing
  • Squat
  • Squat & press
  • Clean
  • Snatch

Round III

  • Freddy Mercury w/ KB hold
  • Skull crusher
  • Sit up + KB press
  • Russian twist w/KB
  • Flutter w/ KB hold

With no time to spare, we actually couldn’t fully complete Round III, there was only a quick little baby jog around the parking lot before we started with no COP warm-up. We dove right into the workout. Each round starts easy, but halfway through your sets, the reps really start to add up.


Mumblechatter was cranked to 100% today. With no running and some of the best cut-ups in the region, Kirby, Fireman Ed, Madam Tussauds and Frehley were particularly in rare form today. The workout exercise names and introductions including – Grab with two hands, that was hard, the ‘hole, start with the snatch and work your way down, take it from behind – to name just a few were plenty of ammo for this crew to launch into comedic riffs. Argonaut had to stop mid-swing a few times to rid himself of the giggles. It was great seeing Bounty Hunter and Fireman Ed at the ‘hole. Keep coming back! Gear workouts are essential for any athlete.


Brolympics – Feb 24 – Weddington High School
f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro – Sign up!!


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WildTurkey author

SOB, Stonehenge Co-Site Q

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