HF30 WORKOUT
ON A 3:00 RUNNING CLOCK…
Max DB Hang Power Cleans
(Score is Reps)
-Rest 1:00-
AMRAP x 8 MINUTES
100m Run
15 Sit-Ups
20 Walking Lunges
(Score is Rounds + Reps)
-Rest 1:00-
ON A 3:00 RUNNING CLOCK
Max DB Hang Power Cleans
(Score is Reps)
CORE FINISHER
5 SETS (:50 ON / :10 OFF)
Glute Bridge Hold*
*Squeeze abs and glutes to hold top of the bridge
HF30 WORKOUT
4 ROUNDS FOR MAX REPS
1:00 – DB Sumo Deadlift High Pulls
1:00 – Burpees
1:00 – DB Push Press
1:00 – Mountain Climbers
HF30 WORKOUT
AMRAP x 25 MINUTES
400m Run
50 Double Unders
50 Push-ups
50 Walking Lunges
400m Run
50 Double Unders
50 Plank Shoulder Taps
50 Air Squats
(Score is Rounds + Reps)
RECOVERY FLOW
FOR RECOVERY
2:00 Slow Walk*
3:00 Stretching**
*Nasal Breathing Only
**Athlete Choice
HF30 WORKOUT
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
10 Double DB Swings
10 Burpees
10 DB Bent Over Rows
-Rest 2:00-
AMRAP x 8 MINUTES
10 DBL DB Swings
10 Burpees
10 DB Bent Over Rows
HF30 WORKOUT
AMRAP x 15 MINUTES
400m Run*
1 Round of DB Complex**
*1:00 of Jump Rope + 1:00 Up-Downs if can’t run
**Complex…
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
(Score is Rounds + Reps)
CORE FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
HF30 WORKOUT
(Full Sprint!!)
AMRAP x 3 MINUTES
40m Shuttle Run
30 Single Unders
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
5 Single DB Front Squats*
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
30 Single Unders
-Rest 1:00-
AMRAP x 3 MINUTES
40m Shuttle Run
5 Single DB Front Squats
*Hold DB Across Chest
(Score is Rounds + Reps)
CORE FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest
HF30 WORKOUT
AMRAP x 20 MINUTES
15 DB Romanian Deadlift
15 DB Hang Clean & Overhead
15 DB Floor Press
2:00 Plank Hold
(Score is Rounds + Reps)
HF30 WORKOUT
EMOM x 12 MINUTES
MIN 1&2 – Run 400m
MIN 3 – Max Burpees
-Rest 3:00-
AMRAP x 10 MINUTES
Run 200m
30 Lateral Hops
10 Up-Downs
(Score is Rounds +reps)
HF30 WORKOUT
AMRAP x 16 MINUTES
10-15-20-25…and so on
DB Hang Power Cleans
Box Jump Overs
*After each set, run 200m
*HOME VERSION*
AMRAP x 16 MINUTES*
10-15-20-25…and so on
Backpack Hang Power Cleans
Up-Down Backpack Jump Overs
*200m Run after each full set
HF30 WORKOUT
AMRAP x 20 MINUTES
10 Burpees
10/8 Cal Bike
20 Slam Balls
200/150m Row
*HOME VERSION*
AMRAP x 20 MINUTES
10 Burpees
30 Mountain Climbers or :30 High Knees
20 Backpack Ground to Overhead
30 Backpack Sumo Deadlight High Pulls
(Score is Rounds + Reps)
FINISHER
3 SETS
:30 Reverse Plank Hold
15/15 Single Leg Fire Hydrants
15/15 Single Leg Kick Backs
15/15 Clam Shells