#HIIT with skipping, #wod, #asana

This was a good one! I really felt like doing drop backs & finishing poses, but I don’t like going to 2-hours with my workouts all that much anymore. Maybe tomorrow I’ll skip the crossfit style WOD section & do more yoga. I’ve got things roughly divided into thirds lately. It snapped me out of that recent Exercise Boredom phase, anyway.



  • (15/50) with skipping for a 32:30min set
  1. Burpee
  2. Bicep Curls 30lbs
  3. Around the World 20lbs
  4. Pendulum Squat 30lbs
  5. DSLL 40lbs
  6. Overhead Tricep 20lbs
  7. Up/Down Dog (Dive Bomber)
  8. Step Ups 20lbs
  9. Mat Jumps
  10. Tricep Press Back 20lbs
  11. Frogger wide feet
  12. Temple Tap Abs
  13. Swings 35lbs
  14. Leg/Hip Lift
  15. Pinca Mayurasana

VASILENA WOD 7 : RumFit Challenge: Thigh and Booty Torture, Full Body Workout

I part
Reverse pyramid. Do any subsequent exercise less reps than the previous.

Time = 17:47

  1. 1 min sprint
  2. 50 2 walking lunges + jump squat Walk forward w/ each leg & jump squat = 1 rep. Walk backward w/ each leg & jump squat = 1 rep.
  3. 40 push off + knee tuck Put belly on floor & slightly help up with knees to do it fast. Alt knees. Each push-up & knee tuck = 1 rep.
  4. 30 left knee hug – right knee hug, V sit with opened legs and arms Rock the boat style, twisting to side to hug alt knees, then V in center with arms extending up & a bit out. Both sides & V = 1 rep.
  5. 1 min sprint

II part

  • 2 rounds. Time = 5:25 for round 2. Forgot to start stopwatch before round 1, so about double that time for both.
  1. 20 ALT bird dog + knee tuck Extend leg & opp arm & tuck. Each side = 1 rep 20
  2. jump to sumo squat + touch floor Wide squat. Arms straight down, touching fingertips, 20
  3. 20 supinated grip row – both sides Lawnmower, hand rotated out, 20lbs
  4. 1 min sprint

Rumi’s time
I part – 18 min
II part – 8:36 min


  • 1min restorative poses: Virasana, Supta Virasana, Malasana, Block A (shoulders), Block B (hips)
  • Back bending intervals (15/30)


Author: Boodiba

Artist, Designer

2 thoughts on “#HIIT with skipping, #wod, #asana”

  1. Envious of your commitment/dedication within your artist/slacker existence. Having hard time with the whole focus thing since leaving my EA job last year…


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