KB / BW Hybrid HIIT Workout – “The Punisher”

I have been leading a training group in prep for the Spartan Beast this coming October in Lake Tahoe.

We are coming up on week three of the training, and the sessions so far have been super, super brutal.

The folks in this group are some of our fittest clients, and they are getting tested physically and mentally big time in these workouts.

A new training plan gets delivered to the group every Sunday, and I am working on this week’s packet to send out tomorrow, so figured I’d share one of the workouts with you.

It’s called “The Punisher”. This is just a great all-around training session that will test you in most every capacity of your fitness. And keep in mind, it is for an intermediate / advanced trainee, so scale it down as needed if you are going to give it a try …



KB / BW Hybrid HIIT Workout – “The Punisher”

3 ROUNDS – rest as little as possible:

A1) farmer carry, 40 yards – MEN suggested load = bodyweight, WOMEN suggested load – 2/3 bodyweight (ex = 180 pound man carries 90 lb KB in each hand OR 180 pounds loaded on trap bar; 150 pound woman carries 50 lb KB in each hand OR 100 pounds loaded on trap bar)
A2) 15 box jump

rest approx 60 seconds, then:

3 ROUNDS – rest as little as possible:

B1) 10 mixed grip pull up (use partner assist if needed)
B2) 35 jump rope double unders OR 100 jump rope single jumps

rest approx 60 seconds, then:

1 ROUND – as fast as possible:

C1) bear crawl – 100 yards
C2) sprint – 1/2 mile
C3) 40 burpees



Boy, that might not look too bad on paper, but I tell you it’s SUPER tough.

Now if you want to get workouts like this programmed for you every week for the next month, as well as coaching and support and accountability, registration for the Beast Prep program is officially CLOSED … BUT …

… you still have a few hours left to apply for the upcoming Summer KB Shred – 30 Day Challenge.

In this program:

– I email you a packet, in PDF format, with a detailed training plan, each week
– We work off of a similar structure for the full 30 days – so that you can work on and improve the main exercises you are training – but there are lots of small changes, so that you never do the exact same workout more than once
– Exact reps, sets, rest periods, and suggested weights are prescribed for each workout
– I link out to videos that show you how to do each move with proper form
– If you have questions or need substitutions because of equipment or injury or anything else, you have full access at any time to post in the FB group, and I will get back to you as fast as I can

In addition to the workouts, you get a meal plan designed to help you rapidly lose fat over the 30 day period.

I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

And if if you have questions about your form / technique on any of the exercises in the program – or anything else at all – you can post a video of you doing the movement to critique.

Fill out the application form below if you’d like to apply (before midnight tonight, that’s when we’re closing down registration!), and we’ll see if we can get you in:

*Cost for the Summer KB Shred – 30 Day Challenge – IF you are accepted – is a one-time payment of $79

=> Apply for the Summer KB Shred – 30 Day Challenge

Train hard, talk soon! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach

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