WOW – 15:45 HIIRT Circuit


I believe the future of strength, work capacity, and functional fitness lies in circuits like this – 15:45 High Intensity Interval Resistance Training – styled timed circuits where we push intensity and LOAD. We try to set it up so that it essentially becomes a ‘more disciplined density circuit’. We want to keep loaded exercises in the 5-8 rep range to assure that we are working STRENGTH. On unloaded (or lightly loaded) exercises we want MAX velocity, speed, power, pace (think double unders, TRX rip, Plyo pushups etc.).

The key here is to dial in the effort so that 15 seconds doesn’t feel ‘short’ and that 45 second rest periods start to feel inadequate.

Have fun with this – there’s a lot more of this coming!



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Coach Dos is a sought after international speaker on a variety of conditioning topics such as Program Design, Cardio-Strength Training, Olympic Weightlifting applications, Sport-speed development, Explosive training, and CHAOS™ Speed Training. Coach Dos served as Director of Speed, Strength & Conditioning @ College of the Canyons in Santa Clarita, CA, a position he had held from 1999-2015. Coach Dos is also the 2006 recipient of the National Strength and Conditioning Association‘s prestigious Collegiate Strength and Conditioning Professional of the year for 2006. This award is given to the top collegiate strength coach in the country (as voted on by his peers). In addition to contributing to Men’s Health magazine on a regular basis, Coach Dos’ first book Men’s Health Power Training (Rodale Books) was released in July 2007 and become a world-wide best seller. His second book, Cardio Strength Training (Rodale Books) is also a best-seller.