I have been doing HIIRT though this post is the first time I've seen the term spelled out more specifically than the HIT or Metcon I have been calling. I structure my routine around 5 minutes of cardio warm up, hit of the four big lifts really hard (i.e. deadlift, squat, press or bench press), and then turn to some superset assistant work -- rows paired with tricep pressdowns, for example.
After that, I wrap up my workout with the HIIRT. 5 to 7 exercises back-to-back for 2 or 3 sets. Usually the circuit includes at least one minute on a piece of cardio equipment or box jumps.
I have not been including the one minute of rest between exercises but will try that. Should give me extra energy to push harder on each exercise.
I usually do this three times per week. Great results.
April 2012, SW 330 / CW 266 / GW Able to do 10 pull ups
Personal best lifts: Squat - 315, Deadlift - 435, Bench - 275, Press - 165 Strong enough? Not yet!
Father of 3 young boys who has gone Paleo to kick a 40-year addiction to carbs. An aspiring powerlifter who wants to be the strongest (and now fittest) dad on the playground.