H.I.I.T. KB Workout!

  • When: 06/05/17
  • QIC: Tank
  • The PAX: Geppetto, LETC, Morpheus, Blue Steel, Overbite, Capt Stubbing, Tom Sawyer, Mayhem, Gravity, Bath Salt, Lazarus, and SurfnTurf

13 PAX posted this morning at HMP for a high intensity interval training (HIIT) kettle bell workout.

Here is how it all went down:


20 SSH followed by 15 cotton pickers. Then, mosey around the parking lot while doing high knees, butt kickers, and hop & skips. Muscles were primed up for the main course…


PAX went down to the lower parking lot for some brutal TABATA action. 3 sets of each exercise were completed in 20 sec on/10 sec off fashion BUT with no rest other than the 10 sec brief pause!

  • KB Halo
  • Climbers
  • KB Snatch (R Arm)
  • Squat Jacks
  • KB Snatch (L Arm)
  • Burpees
  • KB Swing
  • Plank Jacks
  • KB Jacks
  • High Knees
  • KB Crush Curl
  • Jumping Lunges

We can’t forget the legs. LETC asked and Q played some great hard rock hits in order to motivate the PAX and get through the next session. I think it worked! Each set 10 reps down to 1 rep. Do (A) and then (B), OYO.

Set 1: (A) KB squat + (B) merkins

Set 2: (A) KB sumo squat to high-pull + (B) LBCs

Set 3: (A) KB squat press + (B) American Hammer

COP at the same spot for some MARY:

  • Oblique crunch x 20 (10 on each side)
  • Out of time…. 


  • @Gravity will keep the extra kettle bells for the next workout. So look for him if you forget yours.
  • Q School on Friday June 16th. Be there!!!
  • @LETC – thanks for reminding me the most important thing!!!
  • I would like to thank the PAX who posted on this very humid morning.
  • Like I always say, consider Q’ing. F3 is a privilege and with that privilege comes a responsibility to lead.

Have a great rest of the week…

TANK out!



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