Name: Playbook - Hard To Kill Fitness - W7/D6 HIIT Circuit
Uploaded: 2025-08-05T03:38:53.300Z
Duration: 20 min
Description: W7/D6 HIIT Circuit

WORKOUT: HIIT circuit 🕒 15-20 mins
*5 rounds
-Ground to overhead 15 reps
-Tuck jumps 15 reps
-Shuttle run 60m (15m out & back twice)


EQUIPMENT REQUIRED:
30-45lb Weight plate

- Stand over the object with your feet slightly wider than shoulder-width apart.
- Bend down and grip the object in the most effective way possible.
- Inhale deeply and tense your core, grip and glutes. Establish a straight back and tight body.
- Power the object upwards by pressing your feet hard into the ground and imagine yourself pushing the floor away from you.
- Bring the object into an appropriate front rack position.
- Use your momentum to push press or push jerk the object overhead with your arms fully extended.
- Lower the weight to the starting position.

Ground to overhead

- Stand with feet shoulder-width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck jump

- Place cones/markers the desired distance apart.
- Starting at one cone, get into a sprinter position.
- Sprint as fast as you can to the other cone.
- Turn and sprint back to the original cone.
- Repeat for as many reps as required.

Shuttle run

HIIT circuit

W7/D6 HIIT Circuit

I’m definitely burnt. Can’t wait to feel the results when i’m done with it all!

Robert

You need an AI system to calculate what weights people should be using for the different lifts. Build a system into it that would help calculate the progression of weights

Ryan

W1/D1 Upper Body (chest/back/biceps)

Mason

Just got through swat school, gotta gain back my mass and keep up the cardio

John

Nick

W1/D2 Lower Body (strength/size) + Sprint Intervals

W1/D3 DAY OFF

Matt

Christine

Joshua Cope

W1/D4 Upper Body (shoulders/triceps)

Manny Perez

Matthew

Tomorrow concludes WK1. So far? Motivated more each day. And sore.

Raymond

W1/D5 Full Body (strength/size)

These work outs are pretty much the same and don’t change, this makes it get boring very quickly. I like the program and have physical improved my physique and how I feel but at this point I’m just doing it to completion

Finished week 1! Too early to appreciate physical results. But motivation is high, dedication is seamless. Accomplished and proud. Look forward to week 2. Semper

W1/D6 HIIT Circuit

W1/D7 DAY OFF

Full workout with proper rest is some work. Had to sub crunches for planks but still got a nice pump.

Xzavior

Joseph

W2/D1 Upper Body (chest/back/biceps)

Not for the faint of heart 
Killer workout

Jacob

W2/D2 Lower Body (strength/size) + Sprint Intervals

W2/D3 DAY OFF

W2/D4 Upper Body (shoulders/triceps)

W2/D5 Full Body (strength/size)

W2/D6 HIIT Circuit

W2/D7 DAY OFF

W3/D1 Upper Body (chest/back/biceps)

This got me from overweight and lazy to the best shape of my life before I was in a bad car accident. Now I’m getting back into even better shape. Thanks HTK

Michael

W3/D2 Lower Body (strength/size) + Sprint Intervals

W3/D3 DAY OFF

Felt great. I’ve been on the program for three weeks already but I just got the app to make it easier for me to track

Alesha

W3/D4 Upper Body (shoulders/triceps)

W3/D5 Full Body (strength/size)

W3/D6 HIIT Circuit

W3/D7 DAY OFF

The app was messing up and not letting me plug in my weights.

W4/D1 Upper Body (chest/back/biceps)

W4/D2 Lower Body (strength/size) + Sprint Intervals

W4/D3 DAY OFF

W4/D4 Upper Body (shoulders/triceps)

W4/D5 Full Body (strength/size)

W4/D6 HIIT Circuit

W4/D7 DAY OFF

W5/D1 Upper Body (chest/back/biceps)

I hate these leg days but they do me so well!

W5/D2 Lower Body (strength/size) + Sprint Intervals

W5/D3 DAY OFF

W5/D4 Upper Body (shoulders/triceps)

W5/D5 Full Body (strength/size)

W5/D6 HIIT Circuit

W5/D7 DAY OFF

W6/D1 Upper Body (chest/back/biceps)

Jesus

W6/D2 Lower Body (strength/size) + Sprint Intervals

W6/D3 DAY OFF

W6/D4 Upper Body (shoulders/triceps)

W6/D5 Full Body (strength/size)

W6/D6 HIIT Circuit

W6/D7 DAY OFF

W7/D1 Upper Body (chest/back/biceps)

W7/D2 Lower Body (strength/size) + Sprint Intervals

W7/D3 DAY OFF

W7/D4 Upper Body (shoulders/triceps)

Jaden

W7/D5 Full Body (strength/size)

W7/D7 DAY OFF

W8/D1 Upper Body (chest/back/biceps)

W7/D6 HIIT Circuit

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