OK, this is the best one I have created so far, some might find it lame.
20 burpees (with push-ups)
Than sprinting tire sled drag (with 20kg plate inside) for 100m
than 20 burpees (with push-ups)
than sprinting tire sled drag (with 20kg plate inside) back to beginning (100m)
than 20 burpees (with push-ups)
Than rest and repeat 5-7 times.
Do it on a hard surface such as tar road for maximum grip from the tire, it should take approx 20min to do, quicker if your fitter, takes me 35min as I die for a bit between each interval, LOL.
Who it benefits:
It's good for anyone who wants to increase their GPP for max lift days.
Results:
I have found that when I do this, results come pretty quickly. For example I only have to do it 3 times in the week before my max effort week is coming up.
Example: I train Mon/Tues/Thurs/Fri the first week, so I do the HIIT on Wed/Sat/Sun and usually have a max lift day on Tues and Fri the following week and it seems to give me boost in GPP, and I have heaps of energy compared to normal.
Comparison:
I like HIIT for its ability to open your airways and give you that pumped feeling, I think its the single best way to get your GPP up so you don't puff out on really heavy days. I don't like it for fat loss as its a bit to hard for me to do for long enough. I use steady state cardio such as walking or a mountain bike riding with the kids for fat loss as I seem to get a better response with it for that, and its a healing process as well.