HIIB
High Intensity Interval Bodybuilding
VOL. 2
3 0 DAYS
OF WORKOUTS
ABOUT ME
I have spent the last 15 years in the fitness industry, with a primary focus on functional fitness. In
2010 I trained with the U.S. Olympic Skeleton and Bobsled Team, qualifying for Olympic Trials in
both sports. I have also competed at CrossFit Regionals seven times.
I have designed fitness programs for the U.S. Military, large corporations, and several professional
athletes around the globe. Recently I started a podcast called "Real Chalk," which is part of the
Shrugged Collective and one of the most popular health and fitness podcasts on iTunes. In
addition, I currently own and operate CrossFit CHALK, one of the top CrossFit affiliates in the
world with hundreds of in-house members and thousands more online.
Education
Bachelor Degrees in Kinesiology from the University of Utah
Bachelor Degree in Nutrition from the University of Utah
USAW Olympic Weightlifting and Performace Coach
CrossFit Coach Certification
CrossFit Football Coach
ABOUT THIS PROGRAM
By popular demand I decided to make this edition with a few new interesting combos. As always
I will provide links to help you on each workout. It is preferred to be done inside of a functional
style gym because of the style of the training, but some traditional gyms may suffice, especially if
they have a functional area or similar equipment when it comes to the cardio pieces. However,
everything has the ability to be “scaled” to something else.
2
EFFECTIVE AND EFFICIENT
01
5 rounds:
6-8 Barbell Bench Press (Heavy as possible, 3 sec eccentric)
immediately into;
1min of pull-ups (strict if you can)
Rest 2 minutes
Rest 5min. (including the 2min.)
3 rounds:
8-10 reps Single arm incline dumbbell bench
(Heavy as possible, 3sec eccentric)
immediately into;
1min. of barbell bicep curls 45/35
Rest 2min.
Rest 5min. (including the 2min.)
3 rounds:
1min. of close grip push-ups holding DB’s
Immediately into;
1min. of alternating DB hammer bicep curls (same DB’s)
Rest 1min.
EVERY 3MIN. X 10 R
3
EFFECTIVE AND EFFICIENT
02
15min. of Back Squatting:
Start at 135/95 and do a set of 5. Add any amount of weight you want
(depending on your 1RM, you should know what to add) and keep
completing sets of 5. So… 5 reps, add weight, 5 reps, add weight, and
so on… Rest as needed, but make it as short as possible. You may NOT
put the bar back on the rack unless all 5 have been completed.
Rest 10min.
EMOM x 4min.
12/9 Cal Assault Bike
immediately into;
EMOM x 4min.
5 Deadlifts 315/205+
immediately into;
EMOM x 4min.
12/9 Cal Assault Bike
immediately into;
EMOM x 4min.
5 Deadlifts 315/205+
(+) Just means you may go heavier if you can or lighter depending on your
ability and strength level.
4
EFFECTIVE AND EFFICIENT
03
4 Rounds:
5 Hang Muscle Snatch (as heavy as possible)
immediately into;
1min. Max Toes-To-Bar
Rest 2min.
Rest 5min. (including the 2min.)
4 Rounds:
8-10 Push Jerks (Heavy as possible from the ground)
immediately into;
1min. of Max Cals on the Rower or Ski Erg (Ski preferred)
Rest 2min.
Accessory work if time allows:
EMOM x 10min.
Odd min: Plank on your hands
Even min: Russian Twists with 5lb plate for 40sec.
REST!
04
5
EFFECTIVE AND EFFICIENT
05
Every 3 minutes by 5 rounds:
20/15 Cal assault bike
10-15 DB Bench press 70/45+
(Rest 5 minutes)
4 Sets:
Close grip Bench press 8-10 reps
Immediately into;
15 Burpee box jumps 24”
Rest 2 minutes
Rest 5min
21-15-9
Strict HSPU’s
Strict Ring Dips
Push-Ups
REST!
6
H i g h
I n t e n s i t y
I n t eAND
r v aEFFICIENT
l Bodybuilding
EFFECTIVE
06
4 sets:
Back Rack Lunges or Preferably Overhead Lunges if your
shoulders feel ok (10 Reps)
Immediately into;
1min of Russian twists with 45/25lb DB
Rest 2min.
Rest 3min
EMOM x 5min
3 front squats (off the ground) 225/155
EMOM x 5min
15 TTB
EMOM x 5min
3 front squats (off the ground) 225/155
EMOM x 5min
15 GHDs
For Time:
50-40-30-20-10
Lateral lunges 45/35lb bar
100-80-60-40-20
Double Unders
EVERY 3MIN. X 10 R
*Left+Right=2reps
REST!
07
7
EFFECTIVE AND EFFICIENT
08
Every 4min. x 5 Rounds:
20/15 Cal Assault Bike
10 Single Arm Push Press on each arm (20 total)
*You can build a little here but try and start with something heavy and
hard right away. Some guys out there should be able to hit the 100lb
DB at some point for 10 on each side :)
*Advanced Cardio Version can be 25/20 Cals
Rest as needed (5-10min.)
100 Barbell Push Press at 60% of your 1 rep max Strict Press
*Every time you break complete 5 burpees
If you’re still feeling like you want something then complete:
Do 3 Sets of DB Front and Lateral Raises with something that you max
out with for 15-20reps. Complete 15 Front Raises (both at the same
time) and then 15 Lateral Raises with NO break between front and
lateral.
8
EFFECTIVE AND EFFICIENT
09
100 Bench Press 185/115
*10 Cal Ski every time you break (Scale for a rower or bike if needed)
Rest 5-10min.
100 DB Bent over rows 70/50 (nonstop)
*Do 10 reps on each side nonstop. Only rest when your form breaks or
you get muscle failure. This is a little harder then you think.
*If you’re really strong at these you can go a little heavier.
6 Rounds: (with 20/15lb vest if you can)
5 Ring Muscle Ups or bar if it’s all you have
15 GHD Sit-Ups
*WARNING: If you are not an avid GHD user then please scale this
number WAY down. 5 reps for new users, 10 for people who use the
GHD a little here and there. And only advanced users should be doing
15 with a vest. You will SUPER sore after this little number.
• Don’t have a GHD? Toes-To-Bar will work in place OR a weighted
sit-up with a 45/25lb plate
9
EFFECTIVE AND EFFICIENT
10
Grab a partner today!
If you do not have one then just use a 1:1 rest ratio
(rest the amount of time it takes you to do the set)
10 Rounds EACH (so 20 rounds between you and a partner)
5 Back Squats (225/155) to a 12 inch box
5 D-Balls with the 150/100.
*So, you do 5 squats and then 5 D-Balls as fast as you can and then rest
while your partner goes. If you do not have a partner, then document
the time it took you to do a round and rest that amount of time.
*If you do not have a 12inch box, then you can use a rubber rogue brick,
a stack of 45lb plates, or something similar to these things. Just make
sure it’s sturdy and that when you sit on it, you do not lose your spinal
positioning. Stay in good position, let your hips relax and push back
(keeping the spine) and explode up. Use a load that is doable for 5
unbroken every time. The ball should be the hardest part today.
*Don’t have a heavy ball? Do you have a heavy sandbag? If none of the
above, a standard barbell power clean will work at about 70% of 1RM.
Rest 5min.
Booty Explosion
💥
For Time BUT also for quality. (No sloppy reps)
100 Hip Thrusts with something you can hit for sets of 10 and eventually
maybe 5’s when you’re super tired.
Personally I have used anywhere between 185-225 a few times here.
Ladies are around 135-165 range usually. Seriously though, just pick
something hard for a set of 10 and that should be good.
NO REST… immediately into;
100 Front Rack Lunges (off the ground) 135/95
*This should be significantly lighter than what you used for the Hip Thrust.
•
You are going to be ridiculously sore after this… Just saying…
10
EFFECTIVE AND EFFICIENT
11
REST!
12
5 Rounds:
5 Behind The Neck Split Jerks (Heavy as possible)
*Might be something like 225/155 range. Keep the same weight the
entire time and make it hard. Needs to be unbroken as well.
immediately into;
200m Ski Sprint (or rower if you do not have a ski)
Rest 2min. after each round
Rest 5min. (including the 2min. on the last round)
5 Rounds: (might have 1 or 2 warm up sets before)
5 Barbell Strict Press (heavy as possible)
immediately into;
5 Weighted Chin Ups (underhand grip)
Rest 1min.
Rest 5min.
For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (regular grip)
Strict Handstand Push-Ups
11
EFFECTIVE AND EFFICIENT
13
4 Rounds:
1min. of Max DB Bench Press 70/50s
immediately into;
1min. of Max Cals on the rower (goal is 20/15+)
Rest 2min.
Rest 5min. (including the 2min. on the last round)
3 Rounds:
8-10 Single Arm DB Incline Bench Press 70/50+
immediately into;
1 set of “21s” with a 45/35lb barbell
*21s are when you only curl 1/3 of the way up (180 degrees to 90), then
again from the top down (so starting at the top and going down to
90), on the last set you do
the entire curl (from the bottom, all the way up and back down)
Rest 90sec.
Rest 5min. (including the 90sec.)
8min. Pump Set:
1min. of Push-ups holding a set of DBs
immediately into;
1min. of DB Hammer Curls with the same DBs
No Rest and your back to the push-ups. *Try a heavier weight than the
last time we did this.
12
EFFECTIVE AND EFFICIENT
14
REST!
REST!
15
5 Sets:
8-10 Deadlifts with a 3 sec decent
Rest 30sec.
1min of max effort strict pull-ups.
Once strict fails go immediately into kipping.
Rest 2min.
5 Sets:
5 Front Squats with a 3sec decent
Immediately into;
1min. Of max Russian twist w/ 45/30lb DB
Rest 2min.
For Time:
21-15-9
DB Deadlifts 100/70s
Burpee Box Jump Overs 30/24”
13
EFFECTIVE AND EFFICIENT
16
5 Working Sets:
10 Strict Press (Heavy as possible, but repeatable)
Max set of TTB (shoot for 15-20)
Rest 90sec.
EMOM x 16min.
Odd: 15 burpees
Even: 6 Push Press or Jerk 70/50lb DB (each arm, so 12 total)
*Each round add 1 rep to the push press
*Round 2 would be 7 on each arm and so on…
2 Sets:
50 lateral raises on each arm
50 front lateral raises on each arm
*Heavy as possible. Try to only break once or twice max.
immediately into;
Max shrugs at something heavy 70/45+ (Use KBs or DBs)
Rest 2min.
14
EFFECTIVE AND EFFICIENT
17
Every 4min x 5 Rounds:
10 Close grip Barbell bench press (Heavy as possible)
500m Row (as hard as you can repeat)
• you may climb in weight but try to keep the same weight the entire
time.
3 Sets:
15-20 DB incline press (Heavy as possible and unbroken)
Immediately into;
DB flys to failure (as heavy as possible, but looking for 15-20 Rep range)
*For this movement today, lay flat on the ground and use light weights.
Keeping your arms as straight as possible, go all the way until your
hands hit the ground and back up. These are much harder than
traditional flys.
Rest 2 min.
Weighted Planks with the heaviest plate possible on your back. 55/45lb+
1min. On x 1min. Off x 4 Rounds
• plank on your hands and not your elbows. This is going to add to your
chest day as well as give you a little AB torture.
REST!
18
15
EFFECTIVE AND EFFICIENT
19
5 Sets
10 Back Rack Lunges (5 each leg)
Immediately into;
10 Single leg deadlifts (10 on each leg)
• Foot elevated behind you on a 12-20* block, box, or anything else
available around that height. Start LIGHT as these things are NASTY.
Rest 2min between sets
20min. AMRAP:
5 strict pull-ups
10 Push-ups
15 Air Squats
*with 20lb vest
16
EFFECTIVE AND EFFICIENT
20
10min. EMOM:
5 Muscle Snatches (135/95 is a good weight, but you may be able to
do more. Just makes sure it is unbroken and repeatable)
5 Sets:
2-3 Strict Press
immediately into;
300m Row at 90%+
Rest 2min.
100 Tricep extensions for Time.
(Can be done with a set of DBs or a Tricep pulldown if you have access
to one. Use a weight that is between a 10-15rep max. You will have to
break obviously, but keep rest breaks as short as possible)
Then;
100 Barbell Curls for Time. 45/35lb bar.
*On BOTH the Tricep and Bicep movements, be sure to take your time
on the way DOWN.
2-3sec negatives. You will most likely need to break a lot, that’s fine.
REST!
21
17
EFFECTIVE AND EFFICIENT
22
Bench day
12-15 Single Arm DB bench press (on each arm, climbing in weight)
Immediately into;
45sec. of Max DB Bent over Rows (right arm only)
15sec. Transition
45sec. of Max DB Bent over Rows (left arm only)
Rest 2 minutes
Repeat for 4 rounds
Rest 5 minutes including the 2 minute rest
Three sets:
Max DB Incline Fly’s
(Choose something you can do about 10-12 reps with)
immediately into;
100 double unders
Rest two minutes
Rest 5 minutes including the 2 minute rest
For time:
100 DB power cleans 50/35s
Starting with 5 Burpee’s and continuing to do 5 Burpee‘s at the top of
the minute until you’re finished. So basically 5 burpees EMOM.
(If this weight is too heavy try to shoot for something that you can get
between 8 to 10 reps every round. Keep in mind however, this should
be really hard)
18
EFFECTIVE AND EFFICIENT
23
Front Squat
20min. to hit 4-5 sets:
Building up to a heavy set of 5.
After each set immediately go into your deadlifts (below)
**Superset**
Deficit Deadlifts
- Feet on a 2-3” Plate or block creating a deficit for more range of motion.
- Complete 5 Reps as heavy as possible (3 sec. eccentric)
*Rest 2min. After Each Superset
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Should be MUCH lighter than what you used for the first part.
19
EFFECTIVE AND EFFICIENT
24
5 sets:
1min. of Push Press with 50% of your 1rep MAX
immediately into;
1min. of Upright Rows (Kind of like a “hang SDHP.” You can use the hip
drive to help you out as well. I will explain this in the video link.) with
something you get 15-20 reps with.
(Heavy as possible, but ideally the same bar)
Rest 2min.
Rest 5min. (Including the 2min rest)
For Time:
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
Run 200m
Optional and if time allows:
3 sets x 15 reps of side lateral DB raises. (Heavy as possible)
REST!
25
20
EFFECTIVE AND EFFICIENT
26
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups
*Seems more complicated than it actually is. It's just switching out running
and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify.
Looking for only about 5 reps each time.
*RX+ is strict pull-ups or muscle ups
Conditioning
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
21
EFFECTIVE AND EFFICIENT
27
4 Sets:
20 Barbell Walking Lunges (weight on your back)
*While walking forward ONLY, take 10 steps out and then 10 steps back
to start point (You will have to turn around). Use a rack.
*Add weight every set after warming up to something around 60%
effort.
*After your 4th set*, complete a DROP SET:
10 Steps with heaviest weight completed (not 20 this time)
Strip 10% off and do another 10 steps
Strip another 10% off and do another 10 steps
Strip another 10% off and finish with 20 steps
Rest 5min.
3 Sets:
20 Lateral Barbell Lunges (Left + Right= 2 reps)
*60-70% effort on the weight. You made add a little for each set. Just a
little goes a LONG way on these.
Rest 5min.
Every 3min. x 10 Rounds:
10 Calorie Row
10 Calorie Ski, bike, or run 100m
10 Toes-To-Bar
3 Front Squats 185/135 (Off the ground)
*7 cals for women. Ski is the best option for abs and bike is the best
option for straight cardio.
REST!
28
22
EFFECTIVE AND EFFICIENT
29
Build to a 1 rep max Push Jerk (No split)
then;
For Time
100 Push Jerks 135/95lbs
Every Minute on the Minute complete 5 Burpees until you are finished!
*Make sure you are doing a slight pause at the top of EVERY rep and
showing control.
*To scale the weight or make it harder, this weight should be in the
50-60% range for most of you.
Rest 5min.
1min. Plank on your hands
15 DB Power Cleans 70/50s
1min. Plank on your hands
12 DB Power Cleans 70/50s
1min. Plank on your hands
9 DB Power Cleans 70/50s
1min. Plank on your hands
6 DB Power Cleans 70/50s
1min. Plank on your hands
3 DB Power Cleans 70/50s
*70/50s are super heavy, but it need to be challenging to get the
stimulus on this one. Make sure the weight is just enough, where that
set of 15 is like a 15 rep max. That should be just about right. If you are
a plank “ninja” you can try doing them in a TRX or rings to make it harder,
but that’s REALLY hard. Definitely tag me on Instagram if you get that done!
Optional Extra Credit:
3 Rounds:
1min. of DB Lateral Raises (light weight and try to last the whole minute)
Rest 1min.
23
EFFECTIVE AND EFFICIENT
30
4 Sets: (climbing to a 2rep Max today)
8-6-4-2
Bench as heavy as possible (climbing in weight as the reps go down)
Immediately into;
2min. of ski for cals (shoot for 37-40cals)
2min. Rest after each set
Rest 5min.
4 sets:
Incline Barbell Bench Press to failure 135/75lbs.
Immediately into;
60 Double Unders + 10 Burpee Box Jumps 24/20”
2min. Rest after each set
Rest 5min
21-15-9
TTB
Russian twist w/ 45/30lb dB (left+right= 1)
GHD Sit-Ups
Russian KB swing #106/70 (or the heaviest you have)
*This is my favorite ab routine ever! Add calories on the ski erg in there
too if you want some cardio and a little extra burn!
24