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
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