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.

Apr 5, 2013

Friday 04.05.13

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 20 lbs
15 Pull-ups (assist as needed)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.


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 your second to last day STRONG!!

look hot this summer!

There will be a special post tomorrow to finish off our 90 Day Challenge and to provide information for our next challenge starting on Monday.


LaToiya Bates said...

2 rounds so sad not sure if its because the past two days I did 2 a days. But I just couldn't push out another round. Not within the 4 min. But I tried to finish strong.

Amy Schwendemann said...

5 rounds in 7:25. Did push ups instead of pull ups. My arms are dead!

Denise said...

Finished 2.5 rounds in 4 min. Used pull-up bar but jumped up and went slowly down. I took too much time on pullups.

Steph said...

2 rounds ugh, that's it, legs were like jello! Thanks for the workout!

Kim Jackson said...

2.5 rds in 4 min.
Thanks for the wo!

Becky said...

2.5 rounds :(. 75 reps
Thought I would do better than that. Very much assisted pull ups.

mbrous2 said...

3 rounds thrusters, 2 rounds +5 very assisted pull-ups

Bethyfly said...

2 rounds and 12 thrusters though I seriously have to work on my pull ups (they aren't really worth calling true pull ups)

Megan Jordan said...

180 reps, 6 rounds with :44 seconds left. Couldn't go anymore! 20# thrusters, chair assist pull ups

Missy said...

3 rounds thrusters
2 rounds of assisted pull-ups plus 4

aj said...

2complete rounds, on third round I did 15 thrusters and 4 pull ups. 79 reps
Assisted pull ups for it all.
10# dumbbells

Jen Morse said...

Any of you who think you are slow for not making it past the first 4 mins... Rich Froning, lay years winner of the crossfit , and leader in the open this year, just barely got past 8 mins... If I can do half what he does I think im doing ok :)
He had a total of 226... Not to shabby, I can't do that, that's for sure :)

Becky Parker said...

After watching that video, I work too hard on "perfect" pull-ups. I've always been all about form, not time.

Rebecca said...

2 rounds
16# dumbells
No pull-up bar-- burpees instead

Rujoco03 said...

3 rounds thrusters 20#
2 rounds plus 8 chair assisted pull-ups

Holly said...

7 rounds in 8min
10lbers for thrusters
Push-ups for pull ups - not there yet

Katherine said...

3 rounds in 3:54 so on we went...
6 round finished at 8:07
12#db's for first 3 rounds then 10#db's for last 3
pu/gpu combo for pull ups

Kate Huether said...

2.5 rounds with 6 seconds left. Used 30lbs and jump assisted pull ups. So happy for Friday this week, my body is SORE!!

Ronna James said...

88 reps
3 rounds thrusters 25# bar
2 rounds plus 13 jumping pull-ups
Ugh,so close to finishing 3 rounds!

3.1 mile run

Ian and Amy said...

5 rounds + thrusters and 4 pu
Jumping pullups.

Tiffani Leavitt said...

88 reps

Jen Morse said...

75 reps
40# thrusters
Assisted ups

bkbishopfamily said...

60 reps, 2 rds

assisted pu

kasey said...

85 reps, 30 # thrusters, jumping pull ups

Meredith Pross said...
This comment has been removed by the author.
Meredith Pross said...

2 rounds in 4 minutes. Holy cow.

Subbed push ups for pull ups.

Andrea Dean said...

2 rounds + thrusters & 10 pullups. chair assisted.

lisa said...

4 rounds

Brittany Morris said...

2 rnds + 15 thrusters and 9 pu
10# and assisted pu's

Gillian Monte said...

2 rounds plus 15 thrusters.
After 2 rounds had to switch to 10lb for thrusters, tricep dips instead of pull ups.

Gina Tate said...

70 reps
Assisted pull ups
I think my.body is worn out this week! that was hard even with a tiny bit of weight! so glad its friday!

Katie Monteiro said...

3 rounds! Cant waitto start strong on Monday!!

Jessica Timmons said...

Two rounds plus third round of thrusters and first five of pull ups

15lb dumbbells

Did this right after yesterday's WOD.

LeeMac said...

88 reps. Damn those pull ups!

Heather Foster said...

25 shoulder press
25 push ups
25 hollow rockers
25 tricep lifts
25 kyaks
3x for time
Knee injury

the Puffs said...

2 full rounds + thrusters in 4 minutes, but went over time for last set of pull ups. Jump assisted pull ups

Liz said...

345. Gpu for pull ups. 2 10# dumbbells.

Berta Crowe said...

24# thrusters
1st round attempted real pull-ups
2nd round reverse pull-ups

Great week! Looking forward to an awesome weekend! Hope y'all have a great one as well!!

Nissa V said...

2.5 rounds = 75 reps.

Pull ups were suuuuper slow. Mostly it was me, halfway up, looking longingly at the bar and mentally shaming my biceps. I gave in and assisted for the 2nd round pull ups and just made it through 3rd round thrusters when the timer went off.

Congrats everyone!!!

Jami said...

2 rounds, push-ups for pull-ups. Arms are dead.

Unknown said...

3 rounds os squat thrusters but i forgot the thrust part aafter the first set. 2 roundabout plus 12 fully assisted chest to bars with fingertips on ibeam...need a bar for the basement!
surprising for my first time i thought, minus the misstep and assisted pulls!!

Christy Homan said...

65 reps
Assisted pull-ups
2 rounds plus 5 pull-ups in 4 minutes

Chance & Rachel said...

33 reps. RX pull-ups and 45# bar for thrusters

Jenni said...

45 reps.
Made it through 2 rounds plus 15 thrusters.
Jumping chest to bar.
Butt to floor thrusters.
Way harder than I expected.

Mrs. Stamp said...

5 rounds plus 5 thrusters in 8 min
20# thrusters
20# bench press for pu (need to get stronger to be able to do a pull up)

Diana in Maine said...

2 rounds, excited to even get that. Subbed push ups in 2nd round due to hornet occupying the pull up bar. Also did super sets:
Shrugs 30# 12 reps
Leg raise on stability ball 10 reps, 3 seconds to lower
4 sets total

Jen M said...

2 rounds plus 7 thrusters with pull-up assist on machine

Kim C said...

2.5 rounds in 4 minutes with assisted pull ups. I have a long way to go with the pull ups

Beattie Family said...

240 reps, 8 rounds. Gpu for half of pullups. Other half assisted pullups.

er.une said...

2 rounds. Did pull-ups and they killed me. Had one pull-up left at 8 min but stuck with strict rules.

wow mom said...

9 rds in 11 min
Pitiful pull-ups, 3 rds w k2e on floor
15# thrusters

Amy said...

2 rounds exactly.. pushups instead of pullups.. (still cant find bar)

Linds said...

2 rounds, push-ups instead of pull-ups

KPgr8ful said...

85 reps in 4:00 (5 pull up short of 3 full rounds)
As rx'd with jump/slow down pull ups

Rachael said...

2 rounds plus 15 thrusters and 5 pull ups
All pull ups were jumping assisted with stool

Ruth Anne said...

I got 12 rounds done in 15:47, my arms were jello and I tweaked my back on a thruster, so I stopped.
20# thrusters
Half BPU/ Half GPU for the pull ups (no bar)

Amber Carter said...

5 rounds. jump to pull up. 7 min.

Jen Morse said...

That would be 75 ;)

yelly16 said...

2 sets assisted pu

Anonymous said...

1 round in 5:25- weak today : (

Anonymous said...

1 round in 5:25- weak today : (

laura said...

54 reps. Didnt even finish 2 rounds had 6 more pu to go! Band asstd pu. 20# db

Jen23 said...

2.5 rounds
30 lb thrusters

LindaK said...

3 rounds

20 lb thrusters

Jana Pace said...

3.5 rounds pull downs

Thalyta said...

I was apparently confused on how to time this. I did 180 in 9:31.

Melanie said...

2 full rounds plus 15 thrusters and 2 pullups= 77
10 lb dumbbells and assisted p.u. with legs out on chair

Kati Swanson said...

90 reps exactly and then realized (after I showered) that my time should have gone to 8mins. I was thinking 4 for some reason.

Single leg thrusters (ouch)
Band pullups

Kalyn said...

Wow, thought I was the only one that couldn't get through 3 rounds. I was 30 seconds shy, so I continued on. I did 5 rounds in 8 minutes.

20# thrusters
Assisted pull ups with weight machine (140/150#)

Maria Ernestine said...

through 2 rds plus thrusters
we finished the 3 rds anyways

Pat - #55
Maria - #25

Kelli A said...

2 rounds plus 14 thrusters in 4 minutes
Assisted pull-ups