HIIB eBook Volume 1 - 30 Days of Workouts (includes videos!)

This ebook introduces a style of training known as Interval Weight Training, which was designed by Pat O’Shea in the 1970’s. The workouts I've created utilize a combination of IWT, functional movements, and bodybuilding. It's a 30-day program that follows a 3 days on/1 day off schedule.

This mixture of exercises and concepts yields the greatest gains of any program design to date. It’s efficient on time, fun, builds incredible work capacity, and has the ability to burn fat and build muscle at the same time. In my humble opinion it is the “holy grail” of exercise prescription. However, this is going to be extremely difficult at times—so be ready to work!  

Recommended equipment*:

-Barbell + plates
-Dumbbells
-Kettlebells
-Assault Bike 
-Rower
-SkiErg
-Jumprope
-Slamball
-Pull-up bar
-GHD
-Climbing rope

*you can always modify workouts that use equipment you don't have access to!

*Sample Workout*
5 ROUNDS:
6 Power Cleans (Heavy as possible, but with CLEAN form)
immediately into;
6 Bench Press (Heavy as possible)
immediately into;
2min. of Max Double Unders
Rest 2min.

After the last round, Rest 5min. (Including the 2min.)

For Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict Handstand Push-Ups