HF30 FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest
(Score is Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Extensions
BASELINE WORKOUT
“BASELINE II”
(Test Flight! Jan 2021 Launch)
4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press
-Rest 1:00 b/t Sets-
(Score is Reps)
BASELINE WORKOUT
“BASELINE I”
(Test Flight! Jan 2021 Launch)
I. AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats
(Score is Rounds + Reps)
-Rest 3:00 b/t Efforts-
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30 FULL-BODY SPRINT WORKOUT
E2MOM x 14 MINUTES
7 Up-Down DB Power Clean
7 DB Push Press
(No Measure)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice
(Score is Weight)
HF30 FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold
HF30 PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
15 Single DB Push Press*
10 Single DB Alt Up-Downs**
*Hold DB across chest
**Alt hands on the floor
(Score is Weight)
HF30 FULL-BODY WORKOUT
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
(No Measure)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists
HF30 FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH
-Rest 1:00-
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
(Score is Weight)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
HF30 PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
-Rest :30-
1:30 Alt DB Box Step-Ups
-Rest :30-
1:30 Wtd Sit-Up
-Rest :30-
(Score is Reps)