‘For Time’ High Intensity Routine

**Click on the exercise names for a video demo.

Warm up – 3 Rounds

5 Burpees
10 Crab Walk

Workout –

For Time –

50 Dumbbell Hang Clean
50 Dumbbell Squats
50 Push ups
50 Sit ups
50 DB Rowing

For time –
Complete the given reps for the first exercise before moving to the next. Start a timer & complete all the movements as fast as possible.
Post your time in the comments section below!

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Dumbbell Squats > Air Squats
Push ups > Push ups on knee

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 30 reps of each exercise.
Intermediate – As prescribed.
Advance – 75 reps of each exercise.