About this program
Sport-focused interval training with sprints, jumps, and explosive movement patterns.
Program breakdown
Week 1 preview- Burpees4 × 40sRest 30s
- Kettlebell Swings4 × 15Rest 45s
- Mountain Climbers4 × 40sRest 30s
- Jump Squats4 × 15Rest 45s
- Battle Ropes4 × 30sRest 30s
Athletic Hiit Intermediate 3
Sport-focused interval training with sprints, jumps, and explosive movement patterns.
Week 1
Day 1 · Week 1 Day 1 — Circuit
Progressive week 1 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 30s | |
| Kettlebell Swings | 4 | 15 | 45s | |
| Mountain Climbers | 4 | 40s | 30s | |
| Jump Squats | 4 | 15 | 45s | |
| Battle Ropes | 4 | 30s | 30s |
Day 2 · Week 1 Day 2 — Conditioning
Progressive week 1 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 60s | |
| Thrusters | 4 | 12 | 45s | |
| Box Jumps | 4 | 12 | 45s | |
| Wall Balls | 4 | 15 | 45s | |
| Push-ups | 4 | 15 | 45s |
Day 3 · Week 1 Day 3 — Intervals
Progressive week 1 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 75s | |
| Jump Rope | 4 | 60s | 30s | |
| Kettlebell Snatch | 4 | 10 ea | 45s | |
| Burpee Broad Jumps | 4 | 8 | 60s | |
| High Knees | 4 | 40s | 30s |
Day 4 · Week 1 Day 4 — Metabolic
Progressive week 1 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 60s | |
| DB Clean & Press | 4 | 10 | 45s | |
| Renegade Rows | 4 | 10 ea | 45s | |
| Alternating Lunges | 4 | 16 | 45s | |
| Push Press | 4 | 10 | 60s |
Week 2
Day 1 · Week 2 Day 1 — Circuit
Progressive week 2 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 27s | |
| Kettlebell Swings | 4 | 15 | 42s | |
| Mountain Climbers | 4 | 40s | 27s | |
| Jump Squats | 4 | 15 | 42s | |
| Battle Ropes | 4 | 30s | 27s |
Day 2 · Week 2 Day 2 — Conditioning
Progressive week 2 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 57s | |
| Thrusters | 4 | 12 | 42s | |
| Box Jumps | 4 | 12 | 42s | |
| Wall Balls | 4 | 15 | 42s | |
| Push-ups | 4 | 15 | 42s |
Day 3 · Week 2 Day 3 — Intervals
Progressive week 2 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 72s | |
| Jump Rope | 4 | 60s | 27s | |
| Kettlebell Snatch | 4 | 10 ea | 42s | |
| Burpee Broad Jumps | 4 | 8 | 57s | |
| High Knees | 4 | 40s | 27s |
Day 4 · Week 2 Day 4 — Metabolic
Progressive week 2 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 57s | |
| DB Clean & Press | 4 | 10 | 42s | |
| Renegade Rows | 4 | 10 ea | 42s | |
| Alternating Lunges | 4 | 16 | 42s | |
| Push Press | 4 | 10 | 57s |
Week 3
Day 1 · Week 3 Day 1 — Circuit
Progressive week 3 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 24s | |
| Kettlebell Swings | 4 | 15 | 39s | |
| Mountain Climbers | 4 | 40s | 24s | |
| Jump Squats | 4 | 15 | 39s | |
| Battle Ropes | 4 | 30s | 24s |
Day 2 · Week 3 Day 2 — Conditioning
Progressive week 3 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 54s | |
| Thrusters | 4 | 12 | 39s | |
| Box Jumps | 4 | 12 | 39s | |
| Wall Balls | 4 | 15 | 39s | |
| Push-ups | 4 | 15 | 39s |
Day 3 · Week 3 Day 3 — Intervals
Progressive week 3 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 69s | |
| Jump Rope | 4 | 60s | 24s | |
| Kettlebell Snatch | 4 | 10 ea | 39s | |
| Burpee Broad Jumps | 4 | 8 | 54s | |
| High Knees | 4 | 40s | 24s |
Day 4 · Week 3 Day 4 — Metabolic
Progressive week 3 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 54s | |
| DB Clean & Press | 4 | 10 | 39s | |
| Renegade Rows | 4 | 10 ea | 39s | |
| Alternating Lunges | 4 | 16 | 39s | |
| Push Press | 4 | 10 | 54s |
Week 4
Day 1 · Week 4 Day 1 — Circuit
Progressive week 4 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 21s | |
| Kettlebell Swings | 4 | 15 | 36s | |
| Mountain Climbers | 4 | 40s | 21s | |
| Jump Squats | 4 | 15 | 36s | |
| Battle Ropes | 4 | 30s | 21s |
Day 2 · Week 4 Day 2 — Conditioning
Progressive week 4 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 51s | |
| Thrusters | 4 | 12 | 36s | |
| Box Jumps | 4 | 12 | 36s | |
| Wall Balls | 4 | 15 | 36s | |
| Push-ups | 4 | 15 | 36s |
Day 3 · Week 4 Day 3 — Intervals
Progressive week 4 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 66s | |
| Jump Rope | 4 | 60s | 21s | |
| Kettlebell Snatch | 4 | 10 ea | 36s | |
| Burpee Broad Jumps | 4 | 8 | 51s | |
| High Knees | 4 | 40s | 21s |
Day 4 · Week 4 Day 4 — Metabolic
Progressive week 4 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 51s | |
| DB Clean & Press | 4 | 10 | 36s | |
| Renegade Rows | 4 | 10 ea | 36s | |
| Alternating Lunges | 4 | 16 | 36s | |
| Push Press | 4 | 10 | 51s |
Week 5
Day 1 · Week 5 Day 1 — Circuit
Progressive week 5 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 20s | |
| Kettlebell Swings | 4 | 15 | 33s | |
| Mountain Climbers | 4 | 40s | 20s | |
| Jump Squats | 4 | 15 | 33s | |
| Battle Ropes | 4 | 30s | 20s |
Day 2 · Week 5 Day 2 — Conditioning
Progressive week 5 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 48s | |
| Thrusters | 4 | 12 | 33s | |
| Box Jumps | 4 | 12 | 33s | |
| Wall Balls | 4 | 15 | 33s | |
| Push-ups | 4 | 15 | 33s |
Day 3 · Week 5 Day 3 — Intervals
Progressive week 5 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 63s | |
| Jump Rope | 4 | 60s | 20s | |
| Kettlebell Snatch | 4 | 10 ea | 33s | |
| Burpee Broad Jumps | 4 | 8 | 48s | |
| High Knees | 4 | 40s | 20s |
Day 4 · Week 5 Day 4 — Metabolic
Progressive week 5 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 48s | |
| DB Clean & Press | 4 | 10 | 33s | |
| Renegade Rows | 4 | 10 ea | 33s | |
| Alternating Lunges | 4 | 16 | 33s | |
| Push Press | 4 | 10 | 48s |
Week 6
Day 1 · Week 6 Day 1 — Circuit
Progressive week 6 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpees | 4 | 40s | 20s | |
| Kettlebell Swings | 4 | 15 | 30s | |
| Mountain Climbers | 4 | 40s | 20s | |
| Jump Squats | 4 | 15 | 30s | |
| Battle Ropes | 4 | 30s | 20s |
Day 2 · Week 6 Day 2 — Conditioning
Progressive week 6 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Rowing Intervals | 4 | 500m | 45s | |
| Thrusters | 4 | 12 | 30s | |
| Box Jumps | 4 | 12 | 30s | |
| Wall Balls | 4 | 15 | 30s | |
| Push-ups | 4 | 15 | 30s |
Day 3 · Week 6 Day 3 — Intervals
Progressive week 6 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Sprints (200m) | 4 | 200m | 60s | |
| Jump Rope | 4 | 60s | 20s | |
| Kettlebell Snatch | 4 | 10 ea | 30s | |
| Burpee Broad Jumps | 4 | 8 | 45s | |
| High Knees | 4 | 40s | 20s |
Day 4 · Week 6 Day 4 — Metabolic
Progressive week 6 of Athletic Hiit Intermediate 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Devil Press | 4 | 10 | 45s | |
| DB Clean & Press | 4 | 10 | 30s | |
| Renegade Rows | 4 | 10 ea | 30s | |
| Alternating Lunges | 4 | 16 | 30s | |
| Push Press | 4 | 10 | 45s |
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