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.

Mar 15, 2013

Friday 03.15.13

10 Push-ups
20 Wall ball shots, 10 lb ball
30 Knees to elbows
40 Power clean, 20lbs (total)
50 Burpees
60 Sumo-dead lift high-pull, 20 lbs (total)

Compare to 01.06.12

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep
finish strong!


Denise said...

13:40. Boy push-ups, 20 lb thrusters, all knees to elbows on bar (ran upstairs). Whew-grew tired with sumo deadlifts! Happy Friday everyone!

Heather Lipe said...

Boy PU
10 k2e on bar, rest on floor
To the floor on 10 burpees (rest to plank)
Remainder as Rx'd

Megan Jordan said...

Floor k2e
20 real burpees, 30 plank burpees

Ruth Anne said...

KTE on floor, no bar
10 real burpees, rest had girl PU

Becky said...

Girl pu's
Knee lift on bar
Gpu on burpees

Bethyfly said...

22 minutes. Didn't have a weighted ball for the wall balls but still made it work.

Rachael said...


Tracey Isom said...

girl pu's
20lbs thrusters (no ball)
modified knee to elbow
power clean as rx'd
10 reg burpess, 40 blank
sumo as rx'd
wow need to work on my time :(

Rebecca said...

19:24 10# total dumbbells on the power clean and used a ball for the ball shots... I alternated the burpees and the dead lifts

Fortnergang said...

16:46 Wowzers!
Is there a way to get stronger in order to do k2e's on the bar. I can't even complete 1. I end up doing them all on the floor, but I want to improve to the point that I can do them on the bar. ???

bkbishopfamily said...


20# th for wb
floor k2e
rest as rx'd

still loathe burpees!!

Melanie said...


Hanna V said...


Thrusters for wall ball shots, 6 kg
12 kg for others

Sarah said...

14:43 wow that was tough but good!
no wall ball did thrusters 16#
k2e on floor
25 burpees to plank (alternated)
20# on sdl

happy Friday!!

Jen Roe said...


boy push ups
14lb WB
KTE on bar
35lb clean and SDHP

Love it when I am sweating after a workout! Enjoy your weekend!

thea said...


Rujoco03 said...

Thrusters for wb 10#
k2e on floor
pc and burpees as rx'd
15# for sumo dead lifts

Katherine said...

floor k2e

Tiffani Leavitt said...

20 lb thrusters for wall balls, k2e on floor. Tough but awesome!

Ian and Amy said...

12:17 as RXed
It's fun to do these comparison wod. Although I wasn't a lot faster, I was able to do the whole thing the right way. Without out modifications like last time. It's a good reminder of the improvements I have made :) feeling good!

Jenelle said...

Thrusters for wall balls, 11# plate. The rest as rx'd, but with a 25# bar for cleans and SDLHP. Getting my mojo back!!!

Karen said...

13:08. Kte on floor no bar. Mod burpees...still hate them.

Ronna James said...

Boy push-ups
20# wall ball
K2E on bar
25# power clean and sumo-dlhp

Beattie Family said...

14:33 dropped half of the cleans, they hurt my wrists

Karla With a K said...
This comment has been removed by the author.
Karla With a K said...

13:42 bpu, k2e on floor, rest as rx'd

Jenni said...

Hang from the bar and bring your knees up as high as you can for the appropriate number of reps. Keep doing this and as you get stronger, your knees will go higher and higher. Don't throw your head back. :)

Katie said...

All BPUs
8# wall ball
KTE on floor
16# cleans and dead lifts
No pushup in burpees....didn't have the strength today!

Aly said...

18:53 gpu's
Gettin' there.... ;)

Jo Bethea said...

Boy PU
K2E on floor
30# for PC and SDL

Jenni said...

As RXed.
Knees to shoulders mostly.

Heather Foster said...

6:30 knee surgery
10 push ups
20 bench dips
30 cross fit sit-ups
40 tricep lifts 20 lb
50 kyaks
60 push press seated 20 lbs

Jessica Timmons said...


15lb dumbbell thrusters instead of wall balls
10 K2E on floor, then I sucked it up and got on the bar
25lb sumo dead high-pull

LaineyLove5 said...

10:51... modified the knees to elbows to in and out's 2X30, I don't have a bar at home! boy pu's, and the rest rx'd. Holy sweat!!!

Jen Morse said...

50# cleans
knees to chest/shoulder, I'm getting way better at these!!
Chest to the floor and burpees
Did push press instead of sdhp's
50# for the first 10, then dropped to 35#
I could have finished with the 50, but I was in a big time crunch and just wanted to crank out the reps :)

Jen Morse said...

Oh and mpu's

~MT said...

17:56 floor k-e and 10# sumo

Kati Swanson said...

Floor KTE, 14# wall ball, 35# sumo and did 45 reps.

LeeMac said...

14:42 as rx'd

Adria said...

14:12 bpu (that's a first!) K2e on floor

Katrina Ogden Kanary said...

Girl pu, kte on floor (no bar), 6lbs total for PC & SDL (need to get heavier weights), burpees to plank

katyjrogers said...

Ran 3.5 miles, then 19:05. Gpu, k2e on floor, had to rest for 1 min between each set of 10 burpees!

Berta Crowe said...

SO in awe of your times! One day...

21:30 - of which 12+ minutes were on burpees only, but I DID THEM ALL!!!

I actually thought the sumo-deadlift high pulls would be easy, but boy are my shoulders burning!!

4# wall ball
24# power cleans and high pulls

Thanks for these awesome workouts, Jenni! Y'all have a great weekend!

Jill said...

10:48 but I altered the knee to elbows. 7 weeks pp tummy doesn't allow those quite yet.

Kate Huether said...

14:58 with girl pushups, knees to shoulders, and 30 lbs for power cleans and sumos. Broke the last 4 exercises into two sets to make the numbers easier to handle :)

Bethany Ingram said...

12.22 with boy p/u, p/u and jump in burpees and 35lb power cleans

Did split up burpees into 3 sets of 20's

Bethany Ingram said...

Rest as rx'd!

Casey said...

Anyone else get let down of breast milk while doing burpees? Once I hit a certain point, it's super uncomfortable!!!

Jessica said...

24:01. Girl pushups. Used weights instead of a ball (didn't throw, just did the motion). Did K2E laying down. Used 8 lb dumbells for power cleans and dead lifts. Burpees were slow...stepped into/out of plank instead of jumping, and did girl pushups. This is the first time I've attempted burpees. Hopefully I'll get stronger and will be able to do them right before long!

Lila said...

K2E on floor
Power cleans and sumos as RX'd
Burpees w/out Pushups
2k run to warm up
Was really feeling off today, will have to do much better on Monday

The Fuller's said...

16:00 exactly. 30# weights and all boy push-ups even for the burpees! Super happy about that! Have a great weekend!

meolin said...

Knees to elbows on floor
Modified Burpees
everything else as rx'd

Alea Herrmann said...


Jana Pace said...

Subbed skiing. Yay for Spring Break!

Jen said...

13:08/thrusters instead of wall balls, all else as rx'd

laura said...

15:38 boy pu,10# wall ball, 45# power cleans, 25# sdhp. my husband convinced me that I could do the bar which weighs 45#-glad I did it, but my arms are so dead right now!

kelley P said...

20lb thrusters
Knee to Elbow on the floor
20lb powe cleans ( not sure I did them correctly)
20 lb sumo's

Kim V said...

12:55! I kinda joined the challenge a bit late, but I've got some inches to loose in the next couple of months. The Vi-shakes are pretty delish! :-) Have a great weekend

sullyjam said...
This comment has been removed by the author.
sullyjam said...

*No ball, filled duffel bag with 5 college text books! ;)
*K2E's on floor

Staci Owens said...


45# power cleans
35# sumo DL high pull

Another great workout to finish the week.

Tambra M said...


mommaof5 said...

12# wall ball
k2E on floor
20# power cleans
split burpees and sumo high pull

Im just curious do we not have a new challenge for next week? Look forward to adding or giving up each week.

KPgr8ful said...

10#db for wb
k2(waist) on bar
Rest as rx'd

aj said...

Boy push ups
10 lb ball shots
KTE on floor
Two 10 lb dumbells for the power cleans
And then one 10 lb dumbbell for the sumo dead lift high pulls.

Missy said...

Boy push-ups
10 # wall
Knees/elbows on floor
2 10# for cleans
10# sumo

Kim Jackson said...

K2e on bar
15lb weight for cleans and high pulls
Boy pu

Valentine said...

Subbed PP for Power Cleans
Rest as RX'd

paola said...

did cfsit ups instead of elbow to knees (no pull up bar yet! does anyone have suggestions??)
Used KB 15lbs for the cleans (so 20reps on each arm)

killer workout as usual :)

Kristin said...

BPU,25# thruster for wall ball, substitute KTE or CFSU
Power Clean 50#, 30 @ 50#, 30 @ 25# deadlift

Mary said...

12:35 dripping.
20lb thrusters
k2e on floor
modified burpees after 10 (down to plank and jump up)

Kate said...


Gillian Monte said...

Knees to elbows on the floor, girl pushups for burpees, 10lb for the sumo deadlift high pulls.

Kimberly said...

10:43 as rxd

Donette said...

My timer stopped so I didn't get the time, but it's done. Thrusters for wall ball, k to elbows on a bar for the first time, much easier than on my door jam. Almost to shoulders.

kauffmangirl said...

12:29 Bpu
40# power cleans, rest as rx'd

LindaK said...


k2e on floor

Denise said...

Lie down on the ground flat on back. Keep upper body on floor and bring your knees to your elbows.

Berta Crowe said...

Or...you can plank and bring one knee to one elbow, alternating knees.

Lea said...

subbed thrusters..All else as rx'ed

Thalyta said...

Burpees take me FOREVER!!!

Amber Carter said...


LaToiya Bates said...

19:43 10# thrusters for wall bal, floor knees to elbow, everything else as rx'd drippy sweaty loving it, completed on 3/21 on my birthday turning 38 today and feeling great!!!

Christy Homan said...

40# power cleans

The Roberts Family said...

8lb wall ball
27lb p.c.
15lb s.dl. High pulls

Sweating BUCKETS!!!!!!!

Jen23 said...

20:00 min

burpees killed! slowed me down

Maria Ernestine said...

Pat - 14:25 #12 WB - #45 PC & SDL

Maria - 15:20 #12WB, #25 PC & SDL

Nissa V said...

Subbed thrusters @ 10# for wall ball shots
Plank K2E

Kalyn said...

19:52 (20 was my goal!)

Gpu, 10# dumbbell in place of ball, and my burpees could have used some help but trudged through with sweat dripping from my face!

Kelli A said...


Dusty Gauthier said...


KTE, only 5 hanging on the bar, the rest on the floor

Erin Dwyer said...