HF30 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.
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 DB heads
HF30 WORKOUT
ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time
*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R
(Score is Reps)
HF30 WORKOUT
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
(Score is Round + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank
HF30 WORKOUT
AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
*Restart each AMRAP from the beginning.
(Score is Rounds + Reps)
FINISHER
AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row
HF30 WORKOUT
E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB
(Score is each set for time)
HF30 WORKOUT
FULL BODY SWEAT!!
AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders
(Score is Rounds + Reps)
FINISHER
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks
-:30 Rest b/t sets
HF30 WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides
(Score is Load)
HF30 WORKOUT
6 SETS
1:00 – Cardio Choice
1:30 – Max DB Devil Press
-:30 Rest b/t Sets-
(Score is Reps)
FINISHER
5 SETS (:40 ON / :20 OFF)
DB Gun Hold
HF30 WORKOUT
FULL SPRINT!!
3 SETS
1:30 – Max DB Renegade Row
1:30 – Plank Hold
1:30 – Max Double Unders
-Rest 1:30 bt/ Sets-
(Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Max DB Curls
*Every time you break, perform 10 Hollow Rocks.
HF30 WORKOUT
“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Alt. DB Snatch
TABATA 2 – Single DB Front Squat
TABATA 3 – Single DB Floor Press
TABATA 4 – Alt. Jumping Lunges
-Rest 1:00 b/t Each Tabata-
(Score is Reps)