The non “rapid-fire” exercises in each “round” can be done slowly (some have to be for good form), but then the cycle of 3 exercises (the “rapid-fire” 3) after that should be done in RAPID-FIRE succession.
You are allowed a little break to catch your breath. Those with better anaerobic capacity will be able to recover quicker and move onto the next round. Finish all the rounds in the circuit and take a minute or two break before starting the next circuit. All circuits are run the same way, I just wanted the 3 “rapid-fire” exercises to rotate for variety.
I did not do links to all the exercises (too many). If there is 1 you don’t know, click on the Exercise page and look it up to see the video.
CIRCUIT #1 20 Ankle Jumps 20 – each side – Slalom 5 Burpees Do the above three exercises as fast as you can after each of the following exercises All of these are with a barbell (65 to 95 lbs) 10 Sumo High Pull 10 – each side – 1 Leg Romanian Dead Lift (RDL) 10 Clean & Press 10 Hang High Pull 10 Romanian Dead Lifts CIRCUIT #2 10 Frog Jumps 10 – each side – 1 Leg Over the Line 5 Sprawls Do the above four exercises as fast as you can after each of the following exercises 10 – each side – Kettlebell Cossack Squats 10 – each side – Kettlebell Bottom Up Press 10 – each side – Kettlebell Uppercuts 10 – each side – Kettlebell Clean & Press 30 Kettlebell Squats CIRCUIT #3 10 Tuck Jumps 10 – each side – Lateral Bound 10 – each side – Slalom Do the above four exercises as fast as you can after each of the following exercises 10 Medicine Ball Sit-up Stand-up Slams 10 – each side – Medicine Ball V-sit Twists 20 – each side – Medicine Ball Sliders 10 – each side – Medicine Ball Lunge Twists 40 Medicine Ball Slams