HF30 PUSH x PULL WORKOUT 

3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

(Score is Rounds + Reps)

HF30 FULL-BODY WORKOUT 

E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval

(Score is Weight)

FINISHER
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

HF30 FULL-BODY SPRINT WORKOUT 

EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders

(No Measure)

FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

HF30 PUSH x PULL WORKOUT 

EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

(Score is Weight)

HF30 FULL-BODY SWEAT WORKOUT 

AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges

(Score is Rounds + Reps)

FINISHER
TABATA
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank

HF30 PUSH x PULL WORKOUT 

EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time

(Score is Weight)

HF30 FULL-BODY WORKOUT 

AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**

*Hold DB across chest
**https://youtu.be/GP2CxUk079I

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

BASELINE WORKOUT 

“BASELINE III”
(Test Flight! Jan 2021 Launch)

3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

FINISHER

3 SETS
15 Hollow Rocks
15 Supermans

-Rest as needed b/t sets-

HF30 PUSH x PULL WORKOUT 

EVERY 3:00 x 4 SETS
1:00 Cardio Choice
10 DB Renegade Row

-Rest Remaining Time b/t Sets-

(Score is Weight)