Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Jan 29, 2013

Tuesday 01.29.13

"Fit Fifty"

For time:
50 Jump rope
50 Burpees
50 Wall ball shots, 10 pound ball
50 Back extensions (supermans)
50 Push press, 20 pounds
50 Knees to elbows
50 Walking Lunges (50 steps)
50 Kettlebell swings, 15 lbs
50 Butterfly sit-ups
50 Box jump, 18 inch box

Compare to 08.02.12

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm


Brian and Becky Harrell said...

What is a good sub for Knees to Elbows. We don't have a bar up, but will soon. Tried to look for another place to do them, but not really found one. So any suggestions?

Denise said...

Do them on the floor. YouTube has demo of this.

Suzanne said...

You can either do them on the floor like Denise said or you can do standing knee to elbows. L-R=1

Hanna V said...

Subbed thrusters for wall ball shots 12 lbs
Push press 24 lbs
Swings 35 lbs

Kristin said...

thrusters for wall ball shots - gallon of water for weight
knees to elbows - on the ground
swings - gallon of water for weight

Denise said...

19:08. 50 is now my least favorite number ;) great sweaty workout! Thanks for the Filthy Fifty suggestion yesterday, girls. Have a great day!

Megan said...

Great workout! Best so far!

Abby said...

23:56! Thrusters for wall shots at 10lbs. Knees to elbows on the ground. Speed stair step ups for box jumps. And a wild sprint back to my timer to get y time! Thanks!

Steph said...

Huff, puff, 26:02- thrusters instead of wall shots, knees to elbow on the ground. Thank you for the workout!

Becky Parker said...

That was a doozy! 27:09 Trampoline instead of jump rope (it's around here somewhere). Knees to elbows on ground, I think. Can someone send me a link to a video for that? I'm not sure I'm doing it corrrectly.

Kim Jackson said...

26:33 awesome workout!

Super Kat said...

38 min.
16 lb push press 40
30 lb push press 10

amoritz said...

21:36. Thruster with #16 pounds and step ups..split up burpees

Kimberly said...

Step ups for box jumps on 2 stairs in my house. The rest as rxd

The Fuller's said...

25:07 that was tough!

Bethany Ingram said...

20lb kb
Tragic this morning. Not feeling it. Ugh

Mjordan said...


Jen Roe said...

Jenni you are kind by reversing the order. Since this is one of my favorites I am going to challenge myself and do it without any modifications. We shall see...

jamie said...


Roseanne Gies said...

24:06. Ughhhh. that was a good one.

Heather Lipe said...

25 crunches
To deck on 30

Jen Morse said...

Jen Roe, just curious, are you doing the one posted here as rx'd or the original?

missm23 said...

Not looking forward to this one as my Day 2, I'm still feeling yesterday. Any suggestions? Thanks!

bkbishopfamily said...


10lb thrusters
knees to elbows on the floor
mod situps
12"box jumps

Rujoco03 said...

modfied all to 20 reps since I am a newbie and I still have to function today and tomorrow and I was feeling yesterday before I even started. Praying to stick to it! Thanks again!

thrusters for wall ball 10lbs
no knees to elbows

vndshowell said...

Had to modify a lot since I'm away from home, but this still kicked my booty and worked up a serious sweat!!

Jen Roe said...
This comment has been removed by the author.
Kirsten said...

17:38 Left out the back extensions completely and did crunches and floor K2E since my belly is starting to get in the way. Feels good to be back after we all got sick (again!). Great workout!

missm23: that was me just a few months ago! (I just started at the end of Sept) Do what you can and don't worry about it because you'll keep getting stronger and stronger. The times are just for your own reference so you can see how you've improved. Everyone here is so supportive and that's what's kept me coming back just as much as the awesome workouts. Just try today's you'll do great!

Jen Roe said...

22:41 Original filthy fifty which is reverse order as listed above

jumping pull ups instead of CFSU
25lb KB
25lb PP
14lb WB
double unders instead of jump rope

Love this one. I was a little slow on the double unders this morning.

sds2010 said...

21:45 subbed tuck jumps for box jumps

Mary said...

stuck in the house, so mods needed.
JJ for rope
Thruster for WBS, used 35#(I didn't think I could...but I DID!)
35# for PP(I thought I'd save time by not taking weight off my bar...bahahaha!!)
Reverse Crunches for KTE
20#'s for KBS
Step up for BJ because...well,I was worried I would fall(again)
I'm sweaty, I'm filthy, I'm shaking. I wanted to quite but I didn't.
I feel awesome!

missm23 said...

Kristen-Thank you so much for the support!! When I read rujoco03's comment, I thought, duh, makes perfect sense. I'll just log my mod's and time and pray for the best! :)

Katie said...

29:14 That was awesome!

Hollyj said...

I was so dreading this today. But did it in 21:50 and can say I am DONE.
jumping jacks for jump rope
walk out burpees (still HATE THEM!)
Knees to elbows on floor
And only had 10 lb weights for KBS

Jen Morse said...

4 mile run first
Did this yesterday and reversed it today, with some mod's: here goes
yesterday 33:18
50 reg jump rope
full burpees
10# ball
30# press
25# kb
jumping pull ups (instead of cfsu)

today 26:28
started with box jumps
jumping pulls ups
25# kb
30@ pp
only jumped out and in on the burpees, this is the reason for the much faster time, its crazy how much longer it takes when you actually hit the floor. Just did this as an experiment to see how much faster it would be :)
and 100 jump rope, since the original says double unders and I suck at them, need a heavier rope I think.
Fun stuff this is :)

Sherri said...
This comment has been removed by the author.
kasey said...

19:07 as rx'd (but with 15 lb wall ball). goal was under 20 mins so I'm happy!

Sherri said...

25:15 did k2e on the floor.

Staci Owens said...


Subbed jacks for jump rope
30# push press
25# KB swings

Another great workout!

Anonymous said...

21:11, used 10 lb kettle bell for all weights, crunches for CFSU and box steps for jumps.

Cassie said...

25.44 Thrusters. Rest as rx'd

Erin said...

29:46. Unmotivated today

Katie said...

22:55 WOW I am dying!
8# ball
16# PP
16# KBS

Duke~N~Morghan said...


Mama athlete said...

26 I am glad I did my two mile run before. I don't think I would have been able to do it after.

James Family said...
This comment has been removed by the author.
The Foster Bunch said...

Never done knee to elbow's WOW!! did one, modified 9 and did the rest on the ground. I know my new goal. Those are killer. Thanks for the sweaty start to my day!!!

James Family said...

20# ball
k2e on the ground
Great workout!

Jana Pace said...

44:41 second day. You girls are hard core! Did burpees for the first time. Subbed basketball, 5 lb dumbbell, did floor knees to elbows, & used a stair for a box. Yay!

Summer said...

18 min - really modified knees-to-elbows and crunches instead of CFSUs.. still hating the burpees :)

Erica Thornton said...

Jen Roe and Jen Morse- Thanks for the motivation and suggestions. I have a hard time saying no. I followed the original filthy as Jen Roe wrote, but regular jump rope and different weights.

35# KB swings
45# Push-press
14# Wall balls


Ian and Amy said...

17:51 as Rxed
Those kte are still so hard for me! Took me forever. Shaky and sweaty! Awesome!

Karen said...

20 walk out burpees 30 regular
25 20lb thrusters 25 10 lb thrusters
Reverse crunch for kte

headkl4 said...


Kimberly S said...

19:45, 3 box jumps, I think I pulled a muscle, rest as rx'd

Gina Tate said...

25# push press
very small box jump

Madeline @ Food, Fitness, Family said...


Full burpees
12# wall ball
20# KB
Knees to elbow on ground - no bar at home.

AE said...

15:30. Subbed wall ball for 10 lbs thrusters, knees to elbows on ground, kettle bell swings up to 20 lbs, and box jumps for jumping stairs.

Kate Huether said...

22:26 with 10lb KB and tuck jumps instead of box jumps. Hard one today!! Thanks Jenni!

Heather Foster said...

Did better on my burpees :-)
Knees to elbows I used the medium resistant beast band as a support on the pull up bar and my body was on FIRE!

wow mom said...

Walkout burpees
Thruster for wall ball
15# press
12 in stepups

Jen said...

25:23. Thrusters for wall ball, reverse sit ups for knees to elbow, high knees for box jumps

MamaLacsamana said...

26:31 thrusters, floor knee to elbows, crunches (due to stitches still), and high knees (no box)

Mrs.Tigger said...

30:05 (lots of moving around to get everything in at the gym) MOD's: push-press 35lb bar, knees to elbows just did knee ups, couldn't get all the way to elbows (someday) KB swings - 20lb. GREAT workout.

Nomie Oesau said...

My goal was under 25minutes and I did it!

22:36 (Most time was spend on burpees, but they seem to flow a little better so I think I'm improving)
Thrusters, 15lbs
Plank knee to elbows
Everything else as rx'd

Colleen Broach said...

Thrusters with 20,
Everything else normally.

This was a great one, hated every minute, but then it was done and I felt great!

Anonymous said...

Holy crap!

20# kbs
plank k2e on floor. GOOD SUB!!

Karen Armstrong said...

19:58, however, I forgot to start my timer, when I realized my timer wasn't on, it was the 40th burpee. :(

Jessica Hooley said...


Mary said...

23:08 wowsers, good workout!
girl burpees after #20 (down to plank and back up)
kettle bells for wall balls (meant to do thrusters)
10 inch box jump
reverse crunches for abs
plank knee to elbows

Dusty Gauthier said...

Jumping Jacks - no jump rope
Thrusters instead of WBS
Dumb bells for Push Press
Leaned in a chair for KTE
2 eight lb dumb bells for Kettlebell
13" box for box jumps

Sarah said...

Standing/alternating K2E
Subbed tuck jumps for box jumps
Everything else as rx'ed!

Liz said...

20:36. 2 10 lb dumbbells. Knees to elbow on floor

Christina Calhoun said...


Kacie Germadnik said...

28.34...that was a toughy. Man, can't breathe. Feels good.

Beth Clack said...

Is there a site to go to that shows how to do the exercises? I want to try this but am confused about a few of them.

Julie Faulstich said...

29:00 flat! Oh my.

Jen Morse said...

Beth Clack, just go to youtube, type in whatever the exercise is, preceded by crossfit, so for example, crossfit knees to elbows, and you will get all kinds of demos :)

Katie B said...

24:58. Oof!
Subbed plank knees to elbows.

Abbie Weatherford said...

25 even. Holy mother lovin' burpees. Ouch!!

My shoulders are feeling it today, and I'm 100% positive that my love handles are pissed off at me. :)

Good workout. I loved it.

QueenBeeBerta said...

31:35 - not my goal of 30 minutes, but I didn't miss it by much!
4# wallball
24# push press
15.5# kettlebell swing
Knees to Elbows on the floor and they killed my abs! Not a good idea to have box jumps last - at least not for me! :)

Dove said...

Swam 3300 yards this AM.

26:04 for the WOD this afternoon. Subbed thrusters for wall balls, knees to waist, and 10# kettle ball (need to more weights).

Country Girl said...

30:14 knees to elbows was kind of a joke but I tried....THANKS

Andrea Palm said...

27:30 (whoa!)
14# Wall Ball
20# Kettlebell
Lateral Jumps instead of Box jumps

Flannery @ Three Sisterz said...

GREAT workout. 21:54.

missm23 said...

Day #2! 15 minutes Feeling the legs from yesterday. Did reps of 20, hindsight I probably should have shot for 25, maybe 30? But as I said yesterday, I'm out of breath and sweating so it's better than the couch. Subbed jacks for rope, 6# thrushers for wall balls (arms need more, legs can't hang), 20# push press (woot), K2E on floor with arms anchored for 1/2 (def better than w/o), 10# db swings, and box jump on first step. Whew!

Courtney said...

20 regular burpees, 30 walk out (tough!!)
sub thrusters for wall ball
reverse crunch for kte
wussed out and did 8" box jumps instead of 18"

Sarah said...

21:37 did everything as rx'd except I could only get knees to about stomach height. Haha. Maybe someday I can do a real knee to elbow :). My box jumps were only 15 inches.

jajincmom said...

22:13 with some modifications

Deborah said...

Rough!! 28:07

Thruster, 10lb
Knee to elbow on floor
Box jumps on stair

Cassi said...

16:00, mods: one armed on the couch burpee, one armed thrusters 10#, push press 10#, floor kte

Michelle Black White said...

Did it but forgot to start timer :(

Kimberly van den Enden said...

20:18. That was more challenging than the 10k. Wow, great workout!

Mandy said...

I just found this site, and this was my first workout. Ouch!!
31:12, but I was just happy to finish.
I subbed thrusters for wall ball, 12lbs.
Knees to elbows on the floor.
Step ups on an 18 in box, because I'm pretty sure I'd bite it jumping at that point.

All I can say is wow.

Deeneese said...

Wow 28:28 thanks great workout!!!!!

Michelle said...

Phew! Hard hard hard and loved it! 35:27. Did K2E on the floor but otherwise as Rx'd. My burpees are feeling stronger! Yay! :)

runzalot81 said...

About 30 minutes. Forgot to check the timer. Seems I had to run off to the kitchen and cook dinner!

On the other challenges: I still drink coffee everyday. I don't drink soda other than the occasional Diet Dr Pepper for a treat. I eat lots of veggies and fruits. I don't eat after 8 pm at least 5 days a week.

Joyful Saint said...

My time 25:15.
My daughters time 19:48.

Anonymous said...

Knee to Elbows on the floor
Thrusters for Wall Ball
Used a 20# weight for entire challenge.

Katie Towsen said...

Im sure you get tired about how much burpees blow!

Donette said...

Knees to elbows on the floor, thrusters instead of wall ball. 20 lb weights for all. My first filthy fifty!!! WOOHOO!

natalie davis said...

Subbed thrusters (15#) for wall ball. Did k2e on floor. Did box jumps on a stair. Had to split burpees up and do half at the end. Whew.

Christy Homan said...

23:04 Rats! Goal was 23 or less!
As RX'd, except a 24" box. I strongly dislike jumping on the box. I would almost prefer burpees over jumping on my big box! Wow! Did I really say that?!?

Noelle Rowe said...

22:18 Awesome work out!!!! Dying and still dripping! K2E on the floor the rest as rx'd! Phew!

PTRunner said...


kelley P said...

Thrusters #10, knees to elbow on floor , modified burpees

J Gilly said...

OMG!!! 26:26

Eckzoo said...

14:21. Subbed thrusters for wall ball. Floor knee to elbows, ha to cut box jumps early.

Miranda Hoberg said...

25:30 did knees to elbows on floor

alli said...

12# ball
25# push press
25# kettlebell

Best workout yet!!!

Rissa W said...

19:04 subbed thrusters for wall shots, kte on ground. Everything else as rx'd. Great workout!

Gillian Monte said...

23:25. My first workout and whew what a routine to start out with! Did the knee to elbows since I don't have my bar up yet. Excited to see what we're doing tomorrow!

Linda Slater said...

Completed but with following mods:
KTE'S On Mat
5 lb Wall Ball
10 lb Medicine Ball for KB's

Lea said...


indoor JR
K2E on floor
10# KB swings
Tuck jumps

Diana said...

23:40. Modified no wall ball, reg sit-up, step ups

Anonymous said...

37 minutes! Ouch : )

Tambra M said...

20:56 whew!

Beattie Family said...

23:00 full on burpees! Holy cow!

The Roberts Family said...

25:30 all as rx'd except no box jumps (I have no box & no steps!)

The Roberts Family said...

Oh & my K2E were pretty pathetic, so I did as high as possible

Brian and Becky Harrell said...

Jacks instead of rope
trusters 12# instead of WB
K2E plank on the floor
Step ups 15" box
Rest as RX'd
Still not liking burpees, but getting better!

Linsey said...

Jacks for rope.
thrusters for wall ball.
knees to elbows on the floor.
8lb dumbbell for kb swings.
crunches for cfsu.
tuck jumps for box.

another killer workout!

James + Brooke said...

12# wall ball
back extensions on the ground
15# kettlebell push press (25 each arm)
K2E on the ground
jump tucks

Hurt so good!

Northern Bliss Photography said...

25:30 for me and my husband did it with me :)

maria said...

So, I joined you guys yesterday and I use to do CressFit a couple of years ago. I have stayed active but could not afford them anymore. I was so excited when I stumbled across this and todays WOD was awesome. Did it in 31.24...LOVE IT!!!

Nicole and Joey said...

28:45. I had no energy and had to take many breaks. I had did 1/2 the burpees then 1/2 the wall balls & repeated that in order to get through the burpees. I did Knees to Elbows with my pull up bar and could only do 2-3 at a time, they were so tough! I made it through the workout and feel great!

SarahMC said...


15# thrusters for wall balls
20# kb
20# pp

Courtney said...


Rael said...

32:00 didn't want to do it but pushed through. got it done. whew.

Nissa V said...

Sub thrusters for wall ball shots.
Sub plank K2Es for hanging K2Es.
Sub crunches for CFSUs.
13" bench.
Felt strong today even though I'm one of the pokey mamas. CFSUs still don't feel like anything productive so I subbed crunches. K2Es were tough!

Brooke Carpenter said...

18:00 min with a hair malfunction in there lol. Great workout!

Brooke Carpenter said...

18:00 min with a hair malfunction in there lol. Great workout!

Jen said...

17:16 - jacks instead of Jump Rope, 25lb push press, only 25 knee to elbows (hard!); rockstar jumps instead of box jumps (no box)

holly said...


Briana Mullen said...

21:48 ouch!

Sarah said...


Sub'd Jacks for jump rope.
Sub'd Dumbbell deadlifts for back extensions.
Sub'd decline sit-ups for crossfit sit-ups.

Awesome workout, but I was close to being dead after it was over.

Anonymous said...

Saved this one to do with my husband on his day off - it whipped both of us! 19:23 for me, with thrusters for wall ball shots, 10 lbs for all weights, and K2E on the floor. My legs are dead...

Dianna Kisner said...

Did it a day late 17:27,
Dived 20# DB for kb swings an K2E were more like knee to waist.

Jenni said...

Can't figure out why I am 5 minutes slower than last time!?! Going to blame it on a bad time of the month. Scapegoat for everything! ;)
Did everything as RXed but KTE were more like KTB (knees to boobs).

SAgirl said...

31.23 slow slow
HAd to jump rope one leg at a time
Subbed second set of thrusters for wall ball
Had to sub 'step ups' instead of box jumps
I am sorry - but after three
I am sorry to state the obvious, but after 2 kids I am not sure how you guys do box jumps and jump rope without Depends in tow.....good grief..I hate subbing!

Alison M. said...

25:19... had a cold for days so I finally got to this today. Great workout!

Ali said...

23:42 7 risers each side on step, 15# kbs at end -skipped them accidentally

Shara said...

29:36 this was such a good one!

Sarah B. said...

32:37, while prepping dinner to put in the crock pot before work!
I cheated a little and did 25 burpees and 25 push-ups. 50 burpees would have taken me a million years, and I didn't have time this morning.
Subbed thrusters w/5 lb. dumbells for wall balls.
K2E on floor.
Box jumps on my 8" step.
Had to keep taking breaks to work on dinner, but I needed the breaks anyway!

Laura K said...


Little late posting my workouts this week! This was a killer!

mary said...

19:34 compared to
14:32 on 8.16.12 and compared to 17:19 back on 1.17.12.

I think I am slower because of the 'proper' burpees and CFSU's ... at least I hope that's what it is!

Thalyta said...


Warthog Trauma said...

17:33 - sub thrusters for wall ball 10#
lying knee to elbows
standing jumps - don't have a box or stair :(

Lisazinger said...

25 minutes

LindaK said...

22:05 Better late than never. This was a tough physical and mental workout. Wanted to quit but powered through!

Jen23 said...

20lb kettlebell
24lb total push press

lakenw said...

pp 24#
K2E from plank on the floor

nancy said...

No med ball, so 50 jump squats
No bar, so KTE prone
Box jumps 12"
Great WO!

Maria Ernestine said...

Pat - 25:01 (#12 wb #45pp/#25 KB) rx'd

Maria - 26:05 (#12 wb, #25pp, 20kb) as rx'd

tlelliott said...

26:51, floor k2e, thrusters, step up

LaToiya Bates said...

32:03 and it killed me IMG!!

Jessica Timmons said...


20 K2E on bar; 30 on floor

Kelli A said...

K2E on the floor

Katherine said...

Finally getting back to this workout that I missed while sick... 24:06

used 8# db for push press
k2e on floor (otherwise I would still be on trying to complete one)
rest as rx'ed

Abby said...

May 2/13, I did a whopping 6 minutes faster!!!