HF30 WORKOUT
Full Body Sprint!!
5 SETS (:45 ON / :15 OFF)
Max Double Unders*
-Rest 1:00-
5 SETS (:45 ON / :15 OFF)
Max DB Alt. Hang Snatch
-Rest 1:00-
5 SETS (:45 ON / :15 OFF)
Max Up-Down + Tuck Jump
(Score is Reps)
FINISHER
3 SETS FOR QUALITY
20 Heel Taps Over DB
20 Alt. V-Ups
20 Hollow Rocks
HF30 WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max DB Power Clean
MIN 2 – :45 Max Air Squats
MIN 3 – :45 Max Diamond Push-Ups
MIN 4 – :45 Max Single DB Lunges*
*Hold DB Across Chest
(Score is Rounds + Reps
HF30 WORKOUT
AMRAP x 20 MINUTES
30 Step-Ups
30 Sit-Thrus
30 Burpees
1:00 Squat Hold
1:00 Tabletop Hold
1:00 Jumping Jacks
(Score is Rounds + Reps)
FINISHER
3 SETS MAX REPS
1:00 Single DB Curls
1:00 Single DB Press
HF30 WORKOUT
4 SETS
AMRAP x 4 MINUTES
50 Double Unders
25 DB Deadlifts
50 Double Unders
25 DB Push Press
-:30 Rest b/t Sets-
*Pick-up Where You Left Off in Each AMRAP
(Score is Rounds + Reps)
HF30 WORKOUT
3 SETS
AMRAP x 5 MINUTES
6 Up-Downs
8 Shoulder Taps (Each Side)
10 Lungesters*
-Rest :30 b/t Sets-
*1 Rep = Single Side Reverse Lunge into Overhead Press
(Score is Rounds + Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
HF30 WORKOUT
SPRINT!!!
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
(Score is Rounds + Reps)
FINISHER
AMRAP x 1 MINUTE
Max Alt. V-ups
into…
AMRAP x 3 MINUTES
20 Hollow Rocks
40 Russian Twists
into…
AMRAP x 1 MINUTE
Max Alt. V-ups
HF30 WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DB Devil’s Press
16 DB Suitcase Reverse Lunges
(Score is rounds + reps)
HF30 WORKOUT
EMOM x 21 MINUTES
MIN 1 – Max Step-Ups*
MIN 2 – Max Weighted Sit-ups
MIN 3 – Max Single or Double Unders
*Athlete Choice to Perform With or Without Weight
(Score is Reps)
FINISHER
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Hammer Curls
HF30 WORKOUT
AMRAP x 8 MINUTES
1-2-3 and so on…
DBL DB Thrusters
2-4-6 and so on…
Lateral Up-Down Over DB
-2:00 Rest-
AMRAP x 8 MINUTES
2-4-6 and so on…
Single DB Thruster
1-2-3 and so on…
Lateral Burpee Over DB
(Score is Rounds + Reps)
HF30 WORKOUT
4 SETS
1:00 – DBL DB Snatch
1:00 – :30 DB Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Run, Bike, or Row
-Rest 1:00 b/t Sets-
(No Measure)
FINISHER
EMOM x 4 MINUTES
MIN 1 – :40 DB Side Bend (R)
MIN 2 – :40 DB Side Bend (L)
into…
AMRAP x 1 MINUTE
Max Russian Twists