Welcome to hell….this is my super-intense workout that I do to prepare for an extreme sporting event. Typically, I used this circuit training workout when preparing for karate tournaments, but I’ve used it for other things as well. You can easily swap-out the cardio drills for drills specific to your sport.
I don’t recommend doing this workout for more than 3 weeks at a time. Like many of the other high-intensity workouts these days, it can cause a lot of damage to your joints if you do it long-term. And, you need to vary your workouts often for them to be effective.
Basically you use very light weights, high reps for 60 seconds straight, then immediately transition into a karate drill for 60 seconds straight, then go to the next muscle group and continue rotating between lifting a light weight per muscle group for 60 seconds straight and then doing a drill for 60 seconds straight. When you work through all the muscle groups, you start all over and go through 3 times.