HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups

(Score is Weight)

FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders

(Score is Each Set for Time)

FINISHER
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*

*1 Rep = L + R

HF30

PUSH x PULL STRENGTH 

E2MOM x 12 MINUTES
12 DB Hang Clusters

(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest

-1:00 Rest b/t Sets-

(Score is Reps)

HF30

BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold

(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*

*Hold DB across chest

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

(Score is Reps)

HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest-
1:15 – Weighted Sit-ups
-:15 Rest-
1:15 – DB Goblet Lunge
-:15 Rest-

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run

(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Gun Hold

HF30 FULL-BODY STRENGTH 

5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

HF30 FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time

(Score is Max Plank Time)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

HF30 PUSH x PULL STRENGTH 

E2MOM x 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats

(Score is Weight)

HF30 PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time

-Rest 1:00 b/t Sets-

*Start From the Top w/ Each AMRAP

(Score is Rounds + Reps)

HF30 BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

(Score is Rounds + Reps)

HF30 FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

HF30 PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

HF30 PUSH x PULL WORKOUT
AMRAP x 3 MINUTES
Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES
Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

HF30 FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

HF30 FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice

(Score is Reps)

FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold