3 Minutes of HIRT

The next time someone tells you they just did a “killer” workout, show them this one…

What you just watched was just 1/6th of a workout I witnessed last week at the MNJCC in Toronto.

After watching Amir, Nicole & Manny perform the first round of this circuit, I dashed off to my gym locker, grabbed my brand new mini video cam, sprinted back to the gym and recorded the last 3 min round of their first  HIRT (High Intensity Resistance Training) circuit from hell.

Here’s their workout:

Circuit #1

3 Rounds of:

  1. Jumping Barbell Press (12 reps onto a 24″ box with a 45 lb barbell (guys) & 20 lb barbell (Nicole))
  2. Push-up Hops (10 yards there & back) + 25 Push-ups (substitute Walking Push-ups or Bear Crawls)
  3. Hybrid Burpees (5 reps)
  4. 45 second rest & repeat for 3 Rounds

The entire circuit took around 13 minutes.

Circuit #2

I was unable to record Circuit #2 in it’s entirety because the room they used was full of other gym members reticent about becoming Youtube video stars.

I will include videos of the individual exercises that I was able to capture.

3 Rounds of:

  1. Hanging Knee Tuck with Leg Extension (12 reps)
  2. Prone Bridge with Wall – Leg Bicycles (12 reps)
  3. Prone Bridge with Wall – Leg In & Outs (12 reps)
  4. Pull-Ups  (25 reps – strict or slight kipping action)


So, whaddaya think?

Can you hang with the JCC crew for 3 Minutes of HIRT?

How about 30 minutes?


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  1. Awesome! Makes me want to start up my plyometrics workouts again. Thanks for the motivation.

  2. LOVE IT!!!!! So I think I could hang for about 10 min. maybe 12. I think I need some new workout buddies because the one I have in this video just isn’t pushing me as hard as I would like her to.


    You may need to copy and paste the link.

  3. Great post,

    2. Prone Bridge with Wall – Leg Bicycles (12 reps)
    3. Prone Bridge with Wall – Leg In & Outs (12 reps)

    hi i cant seem to get the image or video up on #2 as im not a friend? what are prone bridge with wall – leg bicycles and leg in and out?

  4. Oh, I’m sure I can hang with them for 3 minutes. Now, 30 minutes? That’s a different story, hehe. Great workout; I find it to be very creative.

  5. […] You should have done this workout. […]

  6. That is definitely a killer workout. It almost killed me to watch it. I could feel the pain just sitting at my laptop. man! I am going to RT this one (twitter.com/antiagingmen)

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