About this program
Sprint-based intervals, plyometrics, and power endurance for peak athletic output.
Program breakdown
Week 1 preview- Burpee Pull-ups5 × 10Rest 30s
- Heavy KB Swings5 × 20Rest 30s
- Sprint (100m)5 × 100mRest 60s
- Box Jump Overs5 × 12Rest 30s
- Battle Rope Slams5 × 40sRest 30s
Performance Interval Training 3
Sprint-based intervals, plyometrics, and power endurance for peak athletic output.
Week 1
Day 1 · Week 1 Day 1 — Circuit
Progressive week 1 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 30s | |
| Heavy KB Swings | 5 | 20 | 30s | |
| Sprint (100m) | 5 | 100m | 60s | |
| Box Jump Overs | 5 | 12 | 30s | |
| Battle Rope Slams | 5 | 40s | 30s |
Day 2 · Week 1 Day 2 — Conditioning
Progressive week 1 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 45s | |
| Barbell Thrusters | 5 | 15 | 45s | |
| Toes-to-Bar | 5 | 15 | 30s | |
| Wall Balls | 5 | 20 | 30s | |
| Assault Bike | 5 | 45s | 45s |
Day 3 · Week 1 Day 3 — Intervals
Progressive week 1 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 75s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 45s | |
| Broad Jump Burpees | 5 | 10 | 45s | |
| Skater Jumps | 5 | 20 | 30s |
Day 4 · Week 1 Day 4 — Metabolic
Progressive week 1 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 60s | |
| Devil Press | 5 | 12 | 45s | |
| Ring Rows | 5 | 15 | 45s | |
| Walking Lunges | 5 | 20 | 45s | |
| Push Press | 5 | 12 | 60s |
Week 2
Day 1 · Week 2 Day 1 — Circuit
Progressive week 2 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 27s | |
| Heavy KB Swings | 5 | 20 | 27s | |
| Sprint (100m) | 5 | 100m | 57s | |
| Box Jump Overs | 5 | 12 | 27s | |
| Battle Rope Slams | 5 | 40s | 27s |
Day 2 · Week 2 Day 2 — Conditioning
Progressive week 2 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 42s | |
| Barbell Thrusters | 5 | 15 | 42s | |
| Toes-to-Bar | 5 | 15 | 27s | |
| Wall Balls | 5 | 20 | 27s | |
| Assault Bike | 5 | 45s | 42s |
Day 3 · Week 2 Day 3 — Intervals
Progressive week 2 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 72s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 42s | |
| Broad Jump Burpees | 5 | 10 | 42s | |
| Skater Jumps | 5 | 20 | 27s |
Day 4 · Week 2 Day 4 — Metabolic
Progressive week 2 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 57s | |
| Devil Press | 5 | 12 | 42s | |
| Ring Rows | 5 | 15 | 42s | |
| Walking Lunges | 5 | 20 | 42s | |
| Push Press | 5 | 12 | 57s |
Week 3
Day 1 · Week 3 Day 1 — Circuit
Progressive week 3 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 24s | |
| Heavy KB Swings | 5 | 20 | 24s | |
| Sprint (100m) | 5 | 100m | 54s | |
| Box Jump Overs | 5 | 12 | 24s | |
| Battle Rope Slams | 5 | 40s | 24s |
Day 2 · Week 3 Day 2 — Conditioning
Progressive week 3 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 39s | |
| Barbell Thrusters | 5 | 15 | 39s | |
| Toes-to-Bar | 5 | 15 | 24s | |
| Wall Balls | 5 | 20 | 24s | |
| Assault Bike | 5 | 45s | 39s |
Day 3 · Week 3 Day 3 — Intervals
Progressive week 3 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 69s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 39s | |
| Broad Jump Burpees | 5 | 10 | 39s | |
| Skater Jumps | 5 | 20 | 24s |
Day 4 · Week 3 Day 4 — Metabolic
Progressive week 3 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 54s | |
| Devil Press | 5 | 12 | 39s | |
| Ring Rows | 5 | 15 | 39s | |
| Walking Lunges | 5 | 20 | 39s | |
| Push Press | 5 | 12 | 54s |
Week 4
Day 1 · Week 4 Day 1 — Circuit
Progressive week 4 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 21s | |
| Heavy KB Swings | 5 | 20 | 21s | |
| Sprint (100m) | 5 | 100m | 51s | |
| Box Jump Overs | 5 | 12 | 21s | |
| Battle Rope Slams | 5 | 40s | 21s |
Day 2 · Week 4 Day 2 — Conditioning
Progressive week 4 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 36s | |
| Barbell Thrusters | 5 | 15 | 36s | |
| Toes-to-Bar | 5 | 15 | 21s | |
| Wall Balls | 5 | 20 | 21s | |
| Assault Bike | 5 | 45s | 36s |
Day 3 · Week 4 Day 3 — Intervals
Progressive week 4 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 66s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 36s | |
| Broad Jump Burpees | 5 | 10 | 36s | |
| Skater Jumps | 5 | 20 | 21s |
Day 4 · Week 4 Day 4 — Metabolic
Progressive week 4 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 51s | |
| Devil Press | 5 | 12 | 36s | |
| Ring Rows | 5 | 15 | 36s | |
| Walking Lunges | 5 | 20 | 36s | |
| Push Press | 5 | 12 | 51s |
Week 5
Day 1 · Week 5 Day 1 — Circuit
Progressive week 5 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 20s | |
| Heavy KB Swings | 5 | 20 | 20s | |
| Sprint (100m) | 5 | 100m | 48s | |
| Box Jump Overs | 5 | 12 | 20s | |
| Battle Rope Slams | 5 | 40s | 20s |
Day 2 · Week 5 Day 2 — Conditioning
Progressive week 5 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 33s | |
| Barbell Thrusters | 5 | 15 | 33s | |
| Toes-to-Bar | 5 | 15 | 20s | |
| Wall Balls | 5 | 20 | 20s | |
| Assault Bike | 5 | 45s | 33s |
Day 3 · Week 5 Day 3 — Intervals
Progressive week 5 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 63s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 33s | |
| Broad Jump Burpees | 5 | 10 | 33s | |
| Skater Jumps | 5 | 20 | 20s |
Day 4 · Week 5 Day 4 — Metabolic
Progressive week 5 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 48s | |
| Devil Press | 5 | 12 | 33s | |
| Ring Rows | 5 | 15 | 33s | |
| Walking Lunges | 5 | 20 | 33s | |
| Push Press | 5 | 12 | 48s |
Week 6
Day 1 · Week 6 Day 1 — Circuit
Progressive week 6 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Burpee Pull-ups | 5 | 10 | 20s | |
| Heavy KB Swings | 5 | 20 | 20s | |
| Sprint (100m) | 5 | 100m | 45s | |
| Box Jump Overs | 5 | 12 | 20s | |
| Battle Rope Slams | 5 | 40s | 20s |
Day 2 · Week 6 Day 2 — Conditioning
Progressive week 6 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Row Sprint | 5 | 500m | 30s | |
| Barbell Thrusters | 5 | 15 | 30s | |
| Toes-to-Bar | 5 | 15 | 20s | |
| Wall Balls | 5 | 20 | 20s | |
| Assault Bike | 5 | 45s | 30s |
Day 3 · Week 6 Day 3 — Intervals
Progressive week 6 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Track Sprints | 5 | 400m | 60s | |
| Double Unders | 5 | 60s | 20s | |
| KB Snatch | 5 | 12 ea | 30s | |
| Broad Jump Burpees | 5 | 10 | 30s | |
| Skater Jumps | 5 | 20 | 20s |
Day 4 · Week 6 Day 4 — Metabolic
Progressive week 6 of Performance Interval Training 3
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Complex | 5 | 5 rounds | 45s | |
| Devil Press | 5 | 12 | 30s | |
| Ring Rows | 5 | 15 | 30s | |
| Walking Lunges | 5 | 20 | 30s | |
| Push Press | 5 | 12 | 45s |
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