This workout is perfect for those who seek the benefits of HIIT training (increased VO2 Max, body fat reduction, reduced workout time), but struggle to stay focused through steady intervals. The 30/20/10 architecture provides constant variety, and builds in 30-seconds of recovery after every all-out bout.   

Each set of this workout incorporates three phases:

• A 30-second recovery period (moderate intensity)
• A 20-second push period (high intensity)
• A 10-second All-Out period (maximum intensity)

There are three sets included in each phase of this two-phase workout. Sets are performed back-to-back for three minutes, followed by a two minute rest period.

PHASE 1: AMT

1. Warm-up for 5 minutes on the AMT, performing the movement of your choice.
2. Perform the three AMT movement sets back-to-back with no rest in between sets.
3. Recover for two minutes, performing the movement of your choice on the AMT at a low intensity.
4. Repeat entire work sequence and recover for two minutes

AMT Sets

Set 1: Stepping Pattern
Recommended resistance 6-8, Open Stride Height 3. Increase speed or resistance to boost intensity.

Vertical Stepping – 30 seconds

Climber Position – 20 seconds
Same movement as Vertical Stepping, but hinge at the waist to isolate lower body.

Drop Down – 10 seconds

Set 2: Running Pattern
Recommended resistance 6-8, Open Stride Height 3. Increase speed or resistance to boost intensity.

Jogging – 30 seconds

Running – 20 seconds

All Out Running – 10 seconds
Same movement as running, but move at a maximum speed.

Set 3: Upper Body Pulls and Pushes
Recommended resistance 8-10, Open Stride Height 3. Increase speed or resistance in increase intensity.

30 seconds – Bilateral Pulls

20 seconds – Bilateral Pushes

10 seconds – All Out Bilateral Pushes
Same movement as Pushes, but increase speed by pushing harder.

PHASE 2: QUEENAX

1. During each set, perform all movements with no rest.
2. Upon completion of each set, adjust bar height and immediately start next set.
3. Rest for two minutes after the squat set, and then repeat all three sets.

Queenax Sets

Set 1: Set Superfunctional bar at head or overhead height

Scapular Depression – 30 seconds

Jump-Assisted Pull-Ups – 20 seconds

Metabolic Jumping Pull-Ups – 10 seconds

Set 2: Set bar at level 7, 8 or 9 (lowest level will be most challenging)

Angled Push-Up – 30 seconds

Drop-In – 20 seconds

Mountain Climbers – 10 seconds

Set 3: Set bar at waist height

Assisted Squat – 30 seconds

Assisted Jumping Pistol Squat – 20 seconds

Jump Squats - 10 seconds