Table 1. HIFT Testing Session Example. High-intensity functional training (HIFT). As many rounds as possible (AMRAP). |
Elapsed Exercise Time (Min) |
Exercise Description |
Work Time |
Rest Time |
Warm Up (Min 0) |
Neck, wrist, & ankle circles, march in place, hip circles, jumping jacks, arm circles Slow sumo squats, donkey kicks, bird/dogs, 20 sec plank, light jog in place |
10 min |
|
AMRAP Set 1 (Min 10) |
20 Jumping Jacks 6 Goblet Squats 8 TRX Chest Press 10 Plank Frog Hops |
6 min |
|
Rest Interval (Min 16) |
3 min |
AMRAP Set 2 (Min 19) |
20 Butt Kicks 6 Dumbbell Step-ups 8 TRX Rows 10 Med Ball Russian Twists |
6 min |
|
Rest Interval (Min 25) |
3 min |
AMRAP Set 3 Min 28 |
20 High Knees 6 Barbell Deadlifts 8 Dumbbell Push/Press 10 Plank Knee Drives |
6 min |
|
Rest Interval (Min 34) |
3 min |
AMRAP Set 4 Min 37 |
20 Skaters 6 Box Jumps/Jump tucks 8 TRX Bicep Curls 20sec High Plank |
6 min |
|
Rest Interval (Min 43) |
3 min |
|
|