HF30 Workout
WORKOUT
AMRAP x 12 MINUTES
10 Alt. DB Clean & Jerk
5 Burpee Box Jump Over
200m Run
*HOME VERSION*
WORKOUT
AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
FINISHER
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
HF30 Workout
WORKOUT
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Cal. Bike
Mountain Climbers*
*Opposite knee to opposite elbow
*HOME VERSION*
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*
*Opposite knee to opposite elbow
HF30 Workout
WORKOUT
5 ROUNDS FOR TIME
25/20 Cal. Row
15 DBL DB or KB Suitcase Deadlifts
1:00 DBL DB or KB Overhead Hold
-18:00 Had Cap-
*HOME VERSION*
5 ROUNDS FOR TIME
400m Backpack Run
20 Backpack Sumo DL
1:00 Backpack Overhead Hold
HF30 Workout
WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders
MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
*HOME VERSION*
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
FINISHER
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups
HF30 Workout
WORKOUT
AMRAP x 14 MINUTES
400m Run
20 Single DB Thrusters
10 Burpees Over DB
*HOME VERSION*
AMRAP x 14 MINUTES
400m Run
20 Backpack Thrusters
10 Burpees Over Backpack
FINISHER
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
HF30 Workout
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
40 Cal. Bike
Immediately Into …
6 ROUNDS EACH
10 Russian KB Swing
8 Sit-Ups
6 Box Jump Overs
Immediately Into…
400m Run
*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.
-16:00 Hard Cap-
*HOME VERSION*
FOR TIME*
400m Run
Immediately Into …
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into…
400m Run
HF30 Workout
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 20/15 Cal. Row
MIN 2 – 10 Burpees Over Rower
MIN 3 – 15 V-Ups
*HOME VERSION*
EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
FINISHER
2-3 SETS
MAX Rep Ring Rows
-:30 Rest-
MAX Rep Push-Ups
-1:00 Rest b/t Sets-
HF30 Workout
WORKOUT
EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double Unders
(Score is Time Each Set)
*HOME VERSION*
EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerks
12 Backpack Overhead Lunges
24 Mountain Climbers
(Score is Time Each Set)
HF30 Workout
BENCHMARK WORKOUT
“BASELINE”
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
*HOME VERSION*
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
HF30
WORKOUT
AMRAP (10 MINUTES)
3-6-9-12…
Box Jumps
DB Push Press
Cal. Bike
(Score is Rounds + Reps)
***HOME VERSION***
AMRAP (10 MINUTES)
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down