HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit

-No Additional Rest b/t Sets-

(Score is Reps)

FULL-BODY SPRINT WORKOUT
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders

(Score is Each Set for Time)

FINISHER
5 SETS (:40 ON/ :20 OFF)
“Long” Plank*

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

HF30

PUSH x PULL STRENGTH 

6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

(Score is Reps)

HF30
BODYWEIGHT PUMP 

AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps

*1 Rep = L + R

FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups

(Score is Rounds + Reps)

HF30

FULL-BODY STRENGTH 

EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold

(Score is Weight)

FULL-BODY WORKOUT
EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold

(Score is Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations

HF30

FULL-BODY STRENGTH 

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

HF30

PUSH x PULL STRENGTH 

4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

PUSH x PULL WORKOUT
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Rounds + Reps)

HF30

BODYWEIGHT PUMP 

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
12 DB Pull Overs
12 Close Grip DB Bench Press

(Score is Load)

PUSH x PULL WORKOUT
ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)

HF30

FULL-BODY STRENGTH 

EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold

(Score is Load)

FULL-BODY WORKOUT
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans

(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank