FULL-BODY SWEAT WORKOUT
EMOM x 30 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max Effort Bike/Rower
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
(No Measure)
FINISHER
ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*
*Every time you break, perform :30 active squat hold.
HF30 PUSH x PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
35 Doubles Unders
10 Alt DB Suitcase Lunges
7 DB Push Jerks
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
HF30 FULL-BODY WORKOUT
ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB
(Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups*
HF30 FULL BODY WORKOUT
2 SETS
ON A 8:00 CLOCK…
40 Box Step Ups
30 Single DB Push Press*
20 Push-Up to Pike
10 DB Hang Muscle Clean
Max Plank in Remaining Time
-Rest 2:00 b/t Sets-
*Hold DB Across Chest
(Score is Time in Plank)
FINISHER
3 SETS
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks
-Rest as Needed b/t Sets-
HF30 PUSH x PULL WORKOUT
EVERY 3:00 x 4 SETS
40 Double Unders
20 Single DB Russian Swings
Max Cardio Choice in Remaining Time
-No Rest b/t Sets-
(Score is Weight)
HF30 FULL BODY WORKOUT
EMOM x 4 MINUTES
:45 Cardio Choice
Into…
AMRAP x 15 MINUTES
10 Squat Rotations
20 Hollow Rocks
30 Crossbody Mountain Climbers
Into…
EMOM x 4 MINUTES
:45 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB Tricep Extensions
Brian Terry Memorial Workout
2 Rounds For Time
8 Thrusters 95/65
11 Pullups
19 Weighted Lunges 45/25
70 Air Squats
7 Push Press 95/65
23 KB Swings 53/35
20 Wall Balls 20/14
7 Sumo Deadlift High Pulls 95/65
12 Toes To Bar
15 Pushups
20 Box Jumps 24/20
10 Burpees
OR
HF30 PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:00 – Alt Single DB Devil’s Press
1:00 – DB Floor Press*
1:00 – Cardio Choice
-Rest 1:00 b/t Sets-
*Athlete Holds Two DBs
(Score is Reps)
HF30 FULL BODY WORKOUT
AMRAP x 5 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
-Rest 1:00-
AMRAP x 4 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
-Rest 1:00-
AMRAP x 3 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
20 Russian Twists into Max Alt V-Ups
HF30 FULL-BODY SPRINT WORKOUT
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 – Single DB G2OH
MOVT 2 – Burpees
-Rest 1:00-
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 – Single DB Strict Press
MOVT 2 – Russian Twists
(Score is Reps)
FINISHER
AMRAP x 5 MINUTES
20 Flutter Kicks
20 Bird Dogs
-Rest as Needed b/t Sets-
HF30 PUSH x PULL WORKOUT
5 SETS
AMRAP x 2 MINUTES
2 Push-Ups
3 DB Bent Over Rows
4 DB Goblet Squats
-Rest 1:00 b/t Sets-
(Score is Weight)