HIIT Havoc: Cassius Cam WOD

HIIT Havoc: Cassius Cam WOD

Welcome to Cassius Cam's WOD: HIIT Havoc, a session designed to push your limits and enhance your VO2 max through a high-intensity interval workout.

This routine is engineered to bolster muscle endurance and cardio foundations to deliver a comprehensive training experience.

Prepare to tackle a series of explosive exercises that target every major muscle group, structured in 30-second intervals for a rigorous 3-minute round format.

Suitable for all fitness levels, this workout offers scalable rounds and rest periods, ensuring a challenging yet achievable path to improving your overall fitness and cardiovascular capacity.

Get ready to ignite your training with HIIT Havoc and experience the transformative power of intense interval training.

Equipment Needed

  • Battle Ropes
  • Dumbbells (as heavy as you can handle safely)
  • Medicine ball
  • Kettlebell (as heavy as you can handle safely) 
  • Step Box

Warm Up

Hop on a rowing machine, elliptical or stair master for 10 minutes until you break a light sweat.

Follow it up with a thorough dynamic stretch for 5 to 10 minutes.



You will be performing each exercise for 30 second intervals to complete a 3 minute round.

  • Battle Ropes
  • Farmer Walk
  • Medicine Ball Slams
  • Kettlebell Swings
  • Speed Feet
  • Plyo Push-ups 

Rest periods will be 1 to 2 minutes depending on your fitness level




Beginner: 3 rounds | 2 minute rest

Intermediate: 5 rounds | 90 second rest

Elite: 8 rounds | 1 minute rest


High intensity interval training is intended to build your Zone 4-5 cardio. This is a max effort session, push the pace and don’t quit on yourself.

As you progress your fitness level, add rounds and reduce the rest periods to ensure you’re building your V02 max. 

Whether you’re an athlete preparing for competition or just trying to lose weight and get fit, this routine is guaranteed to get the job done.

Good Luck!

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