HF30 WORKOUT
AMRAP x 7 MINUTES*
2-4-6-8…
DB Devils Press
10-20-30-40…
Mountain Climbers
-1:00 Rest-
AMRAP x 7 MINUTES
2-4-6-8…
DB Devils Press
10-20-30-40…
Mountain Climbers
*Reset to first round at start of the second AMRAP.
(Score is Rounds + Reps)
CORE FINISHER
EMOM x 5 MINUTES
10 DB Slides into Max Plank
(No Measure)
HF30 WORKOUT
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
100m Run
20 Air Squats
In the remaining time…
AMRAP of:
7 Hand Release Push-Ups
7 DB Thrusters
(Score is Rounds + Reps)
HF30 WORKOUT
AMRAP x 20 MINUTES
50 Jumping Jacks
25 Burpees
50 Glute Bridge-Ups
25 Up-Downs
50 Lunges
(Score is Rounds + Reps)
RECOVERY FLOW
FOR RECOVERY
2:00 Slow Walk
1:00 Saddle Stretch (R)
1:00 Saddle Stretch (L)
HF30 WORKOUT
AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders
-1:00 Rest-
AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders
-1:00 Rest-
AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders
(Score is Rounds + Reps)
HF30 WORKOUT
3 ROUNDS FOR MAX REPS
1:00 – DB Thruster
1:00 – Sit-Ups
1:00 – DB Sumo Deadlifts
1:00 – Tuck Jumps
-Rest 1:00 b/t Rounds-
(Score is Reps)
CORE FINISHER
AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups
into…
AMRAP x 2 MINUTES
Max Plank Hold
HF30 WORKOUT
FULL SPRINT!!
AMRAP x 6 MINUTES
6 Up-Downs
6 DB Hang Power Cleans
-1:30 Rest-
AMRAP x 5 MINUTES
5 Up-Downs
5 DB Hang Power Cleans
-1:00 Rest-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Hang Power Cleans
(Score is Rounds + Reps)
CORE FINISHER
AMRAP x 5 MINUTES
20 Plank Shoulder Taps
15 Tuck-ups
20 Deadbugs
HF30 WORKOUT
ON A 10:00 RUNNING CLOCK…
2:00 Max Plank Hold
2:00 Max DB Deadlifts
2:00 Max DB Push Press
2:00 Max DB Deadlift
2:00 Max Plank Hold
-Rest as Needed-
EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold
(Score is Rounds + Reps)
HF30 WORKOUT
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold
*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can choose either movement they want to perform each round.
(No Measure)
RECOVERY FLOW
FOR RECOVERY
5:00 Stretching
HF30 WORKOUT
ON A 15:00 RUNNING CLOCK…
5:00 Max Distance Run, Bike, Row or Any Cardio
Immediately into…
AMRAP x 10 MINUTES
21-15-9
DB Front Squat
9-9-9
DB Devils Press
(Score is Rounds + Reps)
HF30 WORKOUT
AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats
(Score is Rounds + Reps)
CORE FINISHER
2 SETS
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridges (L)
:30 Single Leg Glute Bridges (R)
-1:00 Rest b/t Sets