HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
6 Lunge (R) + Lunge (L) + Bent Over Row
12 Single DB Front Rack Step Up
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 4 SETS
40 Double Unders
20 Single DB Russian Swings
Max Cardio Choice in Remaining Time
-No Rest b/t Sets-
(Score is Weight)
HF30
BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :45 Up-Down Over DB
MIN 2 – :45 Quad Heel Taps
(No Measure)
FULL BODY WORKOUT
EMOM x 4 MINUTES
:45 Cardio Choice
Into…
AMRAP x 15 MINUTES
10 Squat Rotations
20 Hollow Rocks
30 Crossbody Mountain Climbers
Into…
EMOM x 4 MINUTES
:45 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB Tricep Extensions
HF30
PUSH x PULL STRENGTH
AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups
*:01 Pause at Sternum
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups
*:01 Pause at Sternum
(Score is Rounds + Reps)
PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:00 – Alt Single DB Devil’s Press
1:00 – DB Floor Press*
1:00 – Cardio Choice
-Rest 1:00 b/t Sets-
*Athlete Holds Two DBs
(Score is Reps)
HF30
FULL BODY STRENGTH
E2MOM x 5 SETS
8/8 Slow Goblet Split Squats
12 Slow Double DB Romanian Deadlift*
*Athlete Holds Two DBs
(Score is Weight)
FULL BODY WORKOUT
AMRAP x 5 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
-Rest 1:00-
AMRAP x 4 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
-Rest 1:00-
AMRAP x 3 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
20 Russian Twists into Max Alt V-Ups
HF30
FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 L-Seated DB Strict Press
MIN 2 – :45 Supermans
MIN 3 – :45 Single DB Curl to Press
(Score is Weight)
FULL-BODY SPRINT WORKOUT
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 – Single DB G2OH
MOVT 2 – Burpees
-Rest 1:00-
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 – Single DB Strict Press
MOVT 2 – Russian Twists
(Score is Reps)
FINISHER
AMRAP x 5 MINUTES
20 Flutter Kicks
20 Bird Dogs
-Rest as Needed b/t Sets-
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
20 DB Box Step-Ups*
20 Alt DB Russian Swings
*Option for 1 or 2 DBs
(Score is Weight)
PUSH x PULL WORKOUT
5 SETS
AMRAP x 2 MINUTES
2 Push-Ups
3 DB Bent Over Rows
4 DB Goblet Squats
-Rest 1:00 b/t Sets-
(Score is Weight)
HF30
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers
-Rest 1:00-
AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :45 Alt Cossack Squats
MIN 2 – :45 Cardio Choice
MIN 3 – :45 Sit-Ups
(Score is Total Sit-Ups)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB OH Tricep Extensions
HF30
PUSH x PULL STRENGTH
EMOM x 14 MINUTES
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 – :50 Double DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
ON A 3:00 CLOCK…
Max Double DB Up-Down
Into…
AMRAP x 7 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides
Into…
ON A 3:00 CLOCK…
Max Double DB Up-Down
(Score is Rounds + Reps)
HF30
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
10 Slow Double DB Romanian Deadlift
20 Single DB Hollow Flutter Kicks
(Score is Weight)
FULL BODY WORKOUT
E2MOM x 16 MINUTES
1:00 Cardio Choice
Max Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Reps)
FINISHER
5 SETS
:30 Bicycle Crunches
:30 Glute Bridge Hold
HF30
FULL-BODY STRENGTH
EMOM x 16 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs
*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch
(Score is Weight)
FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-