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 20, 2013

Wednesday 03.20.13

Hero WOD

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlifts, 60 lbs
6 Bar facing burpees (demo on full site, down right side bar)


In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, who died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

90 DAY CHALLENGE: DAY 73
Vi-shake
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!

96 comments:

Steph said...

Hi, when I click on bar facing burpee link, the video is the same as the one under the burpee link ( the cute guy with the red hat) : )

Denise said...

7 rounds plus 200 meter run. That was tough!

Done as RX'd except checking of the timer 3 times ;)

Steph said...

Wow! Great workout, very tough! 7 rounds + run

AmyD said...

Is the 200m run for each round?

Kati Swanson said...

7rnds. (Thought my bar was set but my husbands was... Lol. Bad surprise. Took some time).

Denise said...

Yes 200 meter run each round. Good luck!

Kim Jackson said...

7 rounds.
20lb deadlifts
Great wo!!

Abby said...

8 rounds + .25mi stationary bike. All rounds .25mi on stationary bike, 20# dl, burpees as rx

Lydia said...

4 rounds plus 200 m run. Question on Burpees is it one on each side of bar for12 total each round or do you count each Burpee for 6 per round. I did the twelve per round.

aj said...

7 rounds
Modified burpees(on my knees)
10 lb dumbbells
After 7th round I ran till the 1 mile mark.

Marie Mendoza said...

Is the 200 mts run for each round?

Kim Reynolds said...

Yes

Kimberly said...

8 rounds + 200 m run
30lb deadlifts

Jen Morse said...

Its just 6 burpees...

Mindy Kroll said...

7 rounds + 300 meter run (just kept running since I saw timer running out). 75# DL. Did burpee facing bar, jumped over bar and did burpee facing other side of bar.

Bethany Ingram said...

8 and used last 18 seconds to lay on the floor! All burpees had jump and p/u

Missy said...

6 rounds
40# dead lifts
Extra 200 meter run

Rebecca said...

5 rounds in 18:55
16#
Took me a little longer to figure out when I had actually reaced 200 meters running around the houses in my neighborhood (sorry neighbors, lol) and I had to climb stairs before each run- so I'm happy about those results!!

AmyD said...

7 rounds plus 200 meters and 9 dls. 40lbs for dl

LeeMac said...

8 rounds as rx'd

thea said...

7 rounds plus 200 meters
40# DL

Megan Jordan said...

5 complete
Plus run, deadlifts, and 1 burpee

Becky said...

7 rounds plus 200 meters, I think. Lost count
40 lb deadlift

Jana Pace said...

5 2/3 rounds

Jo Bethea said...

6 rounds with 400 meter run each round(done in gym and ran 3 full laps to make it back to starting point where bar with weights sat waiting)

Heather Lipe said...

6 rounds as Rx'd

Tiffani Leavitt said...

7 rounds; 40# DL; sweating!!!

Joy Helgren said...

7 rounds...3 burpees short of 8.
58# DL

Jenelle said...

7 full rounds + 200m run and 6 DL. Finished 8 rounds after buzzer, as rx'd.

Ronna James said...

5 rounds
30#DL
400 meter run each round(totally spaced on the distance.)

Shawnandmeganplus4 said...

7 rounds

Valentine said...

My goal was 8 rounds, but I made it to 7 even. First time with 60# DL's.

Regular burpees, but did tuck jump in between :)

Good workout!!

Justine Fansher said...

Timer ran out at end of deadlifts on the 9th round, but I still finished out the burpees! 65# deadlifts. This is my first time commenting, but I've been doing these workouts for 3 1/2 months. I LOVE the variety -- never bored!

Rachael said...

5 rounds + 200 meter run finished 6th round after time.
Really wanted to skip today after spending all day at Disney yesterday with four kids, but I decided to push through it anyway. Glad I did!!

erin elmore said...

8 rounds.....my cool down was laying flat on the floor trying to catch my breath. Great workout

tanya said...

8 rounds as rx'd

Sarah said...

7 rounds. Still using a stationary bike instead of running. I tried to make each one a few seconds longer as a figure each run would probably be a slower as I got more tired.

~MT said...

Anyone know if it is posted anywhere on the blog running equivalents? I thought I saw them somewhere, but can't find them?

Live in snowy, freezing MN and won't be doing any running outside!

Thank you!

Ian and Amy said...

7 rounds
60 lb dl is tough!

kasey said...

7 rounds with 17 sec to spare

kasey said...

MT I believe she had posted running equivalents on the facebook page

lisa said...

6 rounds

wow mom said...

7 rds
50# dead lift
Regular burp w jump

There Once Was A Bee said...

8 rounds 62# deadlift

Katrina OK said...

5 rounds with 20lbs

Gillian Monte said...

6 rounds plus 200m and 9 deadlifts.
30lb for deadlifts.

Gina Tate said...

I subbed angie for this wod cuz my ankle is still a bit swollen so running or jumping.is out of the question for today
21:02

Amber Carter said...

6 rounds 50 lb deadlift

Jen Morse said...

200 Jump rope instead of run, which actually took me longer than running 200 m...
85# dead lift

5 rounds + 200 jr

Rujoco03 said...

As rx'd, 6 rounds plus 200 meters and 9 DL, finished bar facing burpees to complete 7th round after timer went off.

kelley P said...

7 rounds & finished running to equal 1 mile

Cassie said...

5 rounds regular burpees

Ashley said...

wow - 6 rounds - ran for 2 minutes instead of 200 meters..

Berta Crowe said...

I am VERY impressed with you guys! I only did 3 full rounds, plus 100 meters running into the 4th. I reset my timer and finished the 4th round - went over 3:43.

Almost as RX'd - I only had 50# for deadlifts, BUT I RAN ALL OF THE RUN SEGMENTS!! Trust me...it's a big deal! :)

Sarah B. said...

5 rounds, plus one more 200m run.
30lb deadlifts
I interpreted 6 bar-facing burpees as 6 burpees, not 12, so that's what I did. Hope that was right. I figured I'd err on the side of fewer burpees ;)

Katie said...

7 rounds + 200 meter run
50# dead lifts

Erica Thornton said...

7 rounds + 200m run
65# DL
Nice one!

yelly16 said...

6 1/3 rounds after 5 mile run.

Rissa W said...

7 complete rounds plus 200 m run, 9 DL and 2 burpees

~MT said...

4 rounds + 100m run

Kim V said...

Sitting this one out. Just did 2.5 hours of calf deep snow shoeing. Exhausted

Donette said...

7 rounds plus 1 run.

Alea Herrmann said...

6 rounds plus 200 meter run

Lea said...

4 rounds + 200m

I wonder if I didn't calculate my run distance correctly...oh well, still worked!!

Rachael said...

Way to go Berta!!

PTRunner said...

7 full rounds, then ran til timer went off so another 400m. Regular burpees

LindaK said...

7 rounds 50#DL

laura said...

8 rounds my block there & back is 150 meters so thats what i did. Got through to run + 6 deadlifts 60#

Kimberly S said...

8 rounds in 18:05. Only had 35lb weight for dl.

Kelli A said...

6 rounds with 12 seconds to spare.

Jessica said...

6 rounds, 8 lb dumbells, stepped in and out of most of the burpees. Finished with 400m run.

Cassi said...

6 rounds, 1st 200m run, last 5 200 jump rope rest as rx'd

Keirsten said...

7 rounds 200 meter run 50lb dead lift 6 burpees. Loved it!!

Tambra M said...

8

Kalyn said...

Wanted to finish the 6th round so finished in 19:37.

Ran 250 m (ease of measurement- indoor track)
Deadlifts - 60# x 2 rounds, 40# x 4 rounds
Regular burpees with jump

Was definitely feeling the love/hate relationship today! :)

brita.schroeder said...

7 rounds
95 lb deadlift

jesselle pena said...

oh man! i just realized i did 600 meters instead of 200 for three rounds! no wonder, i was like how are these ladies running 4 miles int 13 minutes!

Berta Crowe said...

Thanks, Rachael!! :)

KPgr8ful said...

8 rounds as rx'd
Added 6 more burpees b/c had extra :20 on clock
Wowzer

Adria said...

5 rounds plus almost another 200m. 30# dl.

Megan Suto said...

6 rounds 80#deads...that was a rough one.

Sarah said...

5 rounds with one minute left. could. not. do. it.
Slowly getting myself back after 3 months of sickness and chaos
subbed running with jump rope dr. ordered no more running. ever.

Becky Parker said...

Forgot to log this. 7 rounds plus another run.

Michelle V said...

7 full rounds plus 2/3 of the 8th round 20# for deadlifts

Jenni said...

Rachel- We were at Disneyland together!! I just did Monday, Tuesday, Wednesday with my 4 kids. Exhausting!! You are better than I am!

Kim C said...

5 complete rounds
200m run
9 deadlifts
1 burpee

Vanessa said...

7 rounds +200M+1DL used 95# for DL. Thanks!!

Vanessa said...

Hubby 8 rounds+100M with 185# DL

Kate Huether said...

6 rounds as rx'd plus an extra 100m run. This included running up and down the stairs each time. I ate a slice of pizza shortly before starting this one and I now know that was a terrible idea lol..

Hanna V said...

7 rounds
Only 45 lbs on dl
What a killer after 20 km XC skiing!
Felt so slow!

Dove said...

7 on the dot subbing 1 minute jumprope for run

Maria Ernestine said...

Pat - #95 DL - 8+200 meter run

Maria - #65 DL - 8+200 run

Christy Homan said...

5 rounds as RX'd

Katiecj said...

K 5 rounds
D 4 rounds
S3 rounds

Katiecj said...

Just realized we ran 400 m each round not 200 whoops now I feel better that our rounds were not as high as everyone elses

Katiecj said...

Just realized we ran 400 m each round not 200 whoops now I feel better that our rounds were not as high as everyone elses