HF30

FULL-BODY STRENGTH 

5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

(Score is Load)

FULL-BODY SPRINT WORKOUT
AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

HF30

PUSH x PULL STRENGTH 

EMOM x 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls

(Score is Reps)

PUSH x PULL WORKOUT
E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

(Score is Each Set for Time)

HF30

BODYWEIGHT PUMP 

EMOM x 6 MINUTES
10 Sit-Ups the Max Alt Sit-Thrus

(No Measure)

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders

(Score is Rounds + Reps)

FINISHER
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t Sets-

HF30

PUSH x PULL STRENGTH 

4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides

(Score is Load)

HF30

FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
5/5 Staggered DB Deadlift
8 DB Push Press
6 Slow DB Front Squats

(Score is Load)

FULL-BODY WORKOUT
6 SETS
1:00 – Cardio Choice
1:30 – Max DB Devil Press

-:30 Rest b/t Sets-

(Score is Reps)

FINISHER
5 SETS (:40 ON / :20 OFF)
DB Gun Hold

HF30

FULL BODY STRENGTH 

EMOM x 10 MINUTES
MIN 1 – :45 DB Renegade Row
MIN 2 – :45 Deadbugs

(Score is Weight)

FULL BODY WORKOUT
2 SETS
ON A 8:00 CLOCK…
40 Box Step Ups
30 Single DB Push Press*
20 Push-Up to Pike
10 DB Hang Muscle Clean
Max Plank in Remaining Time

-Rest 2:00 b/t Sets-

*Hold DB Across Chest

(Score is Time in Plank)

FINISHER
3 SETS
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks

-Rest as Needed b/t Sets-

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