Summary
Jeff Cavalier of AthleanX demonstrates the “Hurricane Headrush 2,” an intense bodyweight circuit workout created in response to being left without power and gym access after Hurricane Sandy. The workout requires no equipment, electricity, or large space, making it executable anywhere. It features two simultaneous circuit “storms” that merge into a brutal finisher.
Key Points
- The workout is designed to be performed anywhere with no equipment — no power, no gym, and minimal space required
- The structure mimics two simultaneous storms (strength focus + conditioning focus) that eventually merge into one combined finisher
- Round structure decreases in work intervals (60s → 45s → 30s) before the final merged section demands sustained effort
- Rest periods mirror work intervals: 60 seconds rest after the first superset, 45 seconds after the second, 30 seconds after the third
- The finisher consists of 3 consecutive rounds of burpees + split squat switches with zero rest, totaling approximately 6 minutes of continuous work
- Core activation is integrated into upper-body movements (e.g., the cross-knee tricep extension forces trunk rotation)
- Shuttle run distances can be scaled to available space — shorter distances with more back-and-forth repetitions achieve the same conditioning effect
- The workout is designed to challenge even well-conditioned athletes, emphasizing that bodyweight training can match gym-based intensity
Exercise Details
Cross-Knee Tricep Extension (Bodyweight Skull Crusher)
- Target muscles: Triceps, core
- Form cues: Lower toward ground then drive across the body as you extend; rotating the torso engages the core throughout the movement
- Duration: 60 seconds
High Box Jump
- Target muscles: Legs, explosive power
- Form cues: Position yourself in front of the elevated surface, jump and land controlled; a stone wall or any stable elevated object works as a substitute
- Duration: 60 seconds
Sumo P Push-Up
- Target muscles: Chest, shoulders, triceps, legs
- Form cues: Start in a wide sumo stance, perform a push-up, then press straight up into the sumo standing position and return
- Duration: 45 seconds
Shuttle Run
- Target muscles: Cardiovascular conditioning, legs
- Form cues: Sprint back and forth between two points; reduce distance and increase turnarounds if space is limited
- Duration: 45 seconds
Mountain Climber Push-Up
- Target muscles: Chest, core, hip flexors
- Form cues: Perform a mountain climber, then at the 15-second mark add a push-up each time the left leg drives forward; alternate the movement pattern through the set
- Duration: 30 seconds
Mountain Climber Sprint with Pop
- Target muscles: Cardiovascular conditioning, core, legs
- Form cues: Perform mountain climbers as fast as possible, then explosively pop up and drop back down; emphasizes speed over controlled tempo
- Duration: 30 seconds
Burpees
- Target muscles: Full body, cardiovascular conditioning
- Form cues: Standard burpee mechanics; performed continuously with no rest between rounds
- Duration: 60 seconds × 3 rounds (no rest)
Split Squat Switch
- Target muscles: Quadriceps, glutes, lower body power
- Form cues: Drop into a split squat and switch legs explosively; staying low throughout increases quad burn significantly compared to a standard split squat
- Common mistakes: Rising too high between switches, reducing time under tension
- Duration: 60 seconds × 3 rounds (no rest, immediately follows burpees)
Mentioned Concepts
- bodyweight training
- circuit training
- HIIT (High-Intensity Interval Training)
- cardiovascular conditioning
- explosive power
- core activation
- time under tension
- lower body power
- progressive overload (implied through increased intensity vs. Hurricane Headrush 1)