HF30 FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans
2:00 – Burpees
3:00 – Cardio Choice*
*Increase Cardio Pace Every Minute…
Min 1 – EZ
Min 2 – Moderate
Min 3 – Hard
-Rest 1:00 b/t Sets-
(Score is Reps)
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 8 MINUTES
MIN 1 – :45 Max Box Step-Ups
MIN 2 – :45 Max DB High Pulls
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull
(Score is Total Reps)
HF30 FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises
HF30 FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
HF30 PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
(Score is Rounds + Reps)
HF30 FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps
(Score is Each Set for Time)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30 PUSH x PULL WORKOUT
ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time
(Score is Reps)
HF30 FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:00 – Single DB Thrusters
1:00 – DB Push Press
1:00 – Step-Ups (No Weight)
1:00 – Sumo Deadlift High Pull
1:00 – Cardio Choice
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30 FULL BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold
HF30 PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down*
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep
(Score is Reps)