HF30 WORKOUT
FULL BODY SPRINT!!
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 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 WORKOUT
FULL BODY SWEAT
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
(No Measure)
FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers
HF30 WORKOUT
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups
(Score is Rounds + Reps)
HF30 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 WORKOUT
FULL BODY SPRINT!!
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 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 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.
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 DB heads
HF30 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 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