Push press, goblet squat, deadlift, pushups, kettlebell swing, dips, pullups, bent-over rows, bench press, front squat, back squat, etc. Note: Select a weight you can do 10 reps of with good form.
Pick one of the following cardio exercises: Rowing, stair climber, treadmill, jump rope, exercise bike, elliptical, etc. Note: Select an “effort goal” you think you can hit in two minutes if you put in a lot of effort. ...
Now do the workout: Start by doing 10 reps of the strength exercise. Now immediately do two minutes of the cardio exercise. Rest two minutes. That’s one round. Do three rounds total.
Afterward, rest at least five minutes. Now repeat the exact same formula using different strength and cardio exercises.[/I]
The original IWT also included a third round of high rep body weight exercises.