HF30

FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

HF30

PUSH x PULL STRENGTH 

EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)

HF30

BODYWEIGHT PUMP 

EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges

(No Measure)

FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press

(Score is Weight)

PUSH x PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

(Score is Rounds + Reps)

HF30

FULL-BODY STRENGTH 

AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides

(Score is Weight)

FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval

(Score is Weight)

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

HF30

FULL-BODY STRENGTH 

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

FULL-BODY SPRINT WORKOUT 

EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders

(No Measure)

FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK…
16 DB March
10 DB Power Clean

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

(Score is Weight)

HF30

BODYWEIGHT PUMP 

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges

(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time

(Score is Weight)

HF30

FULL-BODY STRENGTH 

5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**

*Hold DB across chest
**See Follow Along video for demo

(No Measure)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext