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 24, 2013

Wednesday 04.24.13

"Jackie"

1000 meter run
50 Thrusters, 20 lbs total
30 pull-ups (assist as necessary)

Post time to comments.

90 DAY CHALLENGE II: DAY 17
Vi-shake
no caffeine
no soda
  only fruit or veggie snacks

121 comments:

Denise said...

12:25. Did 10 jumping pull-ups and 20 pull-ups with band. Ran outside but inside for thrusters and pull-ups.
That was a good one!

Bondanza Bonanza said...

10:36
Subbed resistance band pull down for pull ups

Kim Jackson said...

12:05
Assisted pull-ups with band.
Thanks for the wo!!

Lauren said...

13:08. Lots of little breathers during thrusters and pulls ups. Mostly reverse pull ups. I need to look into the band everyone is mentioning..

Denise said...

I found mine on amazon. They are nice to have Look up videos on YouTube on how they are used if you don't know.

Zareena Koch said...

14:10 with only reverse pull ups as a modification today. The first 10 I was much stronger than previous.....I could hold myself up longer than last week. Thanks for a great workout!!

mbrous2 said...

10:50 as rx'd with chair assist overhand pullups. Wow!

martha said...

10:20. Did 4 pull ups on own, the rest chair assisted

Katie C. said...

8:13 reverse pull-ups all else as rx'd

Bethany Ingram said...

Just did the original this weekend!

Bethyfly said...

14.24 on elliptical . No pull ups today.

Erika Sullivan said...

11:05, had to sub 20 bicep curls (20#) and 20 bent-over rows (20#) for pull-ups (haven't gotten my pull-up bar in the mail yet. It's on its way!) P.S. How do you do the pull-up with the band? My friend was telling me that she does that at her Crossfit gym she goes to but how do you do it from home?

LeeMac said...

10:06
Jump ups/slow down

Diana in Maine said...

Oh dear more running! Anybody wishing to have the push-ups back !!! ME ME ME

Katherine said...

10:14
8#db's for thrusters
in place of pull ups (no bar) I did 30 gpu and 30 bench dips

Holly said...

11:30
Assisted PU's

Rujoco03 said...

10:20 as rx'd except used chair to assist pull-ups

Ronna James said...

10:10
25# thrusters
jumping pull-ups

I did yesterdays wod after this one.

Heather Lipe said...

11:43
60# assist pull ups

Dianaghek said...

11:20 had to jump on the pull ups. ;) great workout!

Rachael said...

15:11 lower down from pull-up bar

Julia said...

11:11
25lb thrusters Pull ups on a rack bar. I really want a pull up bar. : )

kasey said...

11:31 as rx'd....5 full pull ups, 25 jump up/slow down

PTRunner said...

9:05 AssistedPullUp Machine At The Gym. First Ten WAs Too Much Assist At 90#, Then Dropped Down To 70# Assist And Felt a Good challenge

Katie Fuller said...

Here's a really great video on how to do assisted pull ups and work your way up to a pull up with resistance bands. In the video he steps on it with one foot, but I do it with both.
https://www.youtube.com/watch?v=NSIBm-RueNQ

Jen Roe said...

Ran 4 miles

9:58

40lb Thrusters
Unassisted kipping pullups(I felt kind of weak today, not enough sleep).

Angie said...

13:21 Hi, I'm a first timer. I was actually very surprised at how well I did. I had to walk a little during the run, but not much. Used a band on the pull-ups.

Beattie Family said...

6:09 on the run. And did squats on accident, got interupted and did pushups since I don't have a bar

bkbishopfamily said...

10:37

mod pu (jump up, slow down)

Danielle St. Cyr said...

15:40 but I live in the mountains so tons of hills when running ughhh besides i hate running 😒

Cassie said...

10:37

25# kettle bell swings (for a little variety)
chair assisted pull ups

aj said...

Ran 5.21 miles then did (55:43)
10# dumbbell thrusters and boy push ups. (1:37)
=57:10

lisa said...

11:44

thea said...

11:20
assisted p/u

Katie Fuller said...

10:29
30 lbs for thrusters
band/chair assisted pull ups
I can't wait to do non-assisted pull ups, without jumping or using bands or a chair at all!

Ali M. said...

11:08. Substituted as no pull up bar, so instead did, 15 horizontal pull-ups ...all I could manage, then 20 push-ups, and 20 dips.

Ian and Amy said...

10:35
Jump up slow down

Sharon said...

10:05
Chair assisted pull-ups

Melissa said...

13:48, chair assisted pull-ups

Judy said...

13:44
50# thrusters
pull-ups w/ band assissted

Amber Carter said...

9:25, 25 lb thrusters, jump up slow down pull up

wow mom said...

12:51

Theresa Bryant said...

9:26 as rx'd except 15 pull-ups were chair assist. excited my run was a 9:20 pace and that is great for me!
Beautiful sunny day in Spokane, wa.
Have a great day!

Whitney said...

9:07 with pull-ups on the total gym. Did Mondays wod first which helped warm me up for the run.

Michelle V said...

9:39 with a break half way through thrusters.

Maura Sumpter said...

13 min. Assisted pull ups. After an hour cycling class

Kelli A said...

12:45 as rx'd
Assisted pull-ups

Megan Reiss said...

I just found this site today, but i am SO happy i did! This looks awesome! I'm going to attempt it tonight once my baby sitter (aka my husband) gets home!

Erica said...

13:30
I did pull-ups using the treadmill.

Megan Reiss said...

Question, how do you do thrusters with only 20#s? Or do you add 20 pounds to the bar 45 pound bar? Can someone clarify for me?

Megan Reiss said...

Question, how do you do thrusters with only 20#s? Or do you add 20 pounds to the bar 45 pound bar? Can someone clarify for me?

Katie Fuller said...

Megan-Most of us don't have access to barbell weights so we use dumbells. If it says 20 lbs, that means 20 lbs in dumbell weights, not 20 lbs added to a bar. If you look on the right side of the home page and scroll down, you'll see links to how to do the work outs with dumbells. Hope that clarified it for you!

Jana Pace said...

17:48 maybe I ran too far. Jump up pull downs.

Megan Reiss said...

Ahhhhhhh ok, thank you so much for clarifying. I was scared, I didn't know how I'd do 50 thrusters with 65 pounds lol.

Liz said...

11:03 incline treadmill, 2 10 lb dumbbells, pull-ups on treadmill bar

Patricia P said...

8:13

Kari F. said...

9:33 Although I was short the running portion by 100 m. otherwise as rx'd.

Anna Briskie said...

10:32

Megan Reiss said...

12:18!! Much better than i expected honestly. I loaded 20 lbs on my curl bar for thrusters and did kipping pull ups.

Diana said...

12:42 run as rx'd
16# thrusters
5 full pull ups, rest modified

Had to chant don't let this defeat you during the run. But I got thru it!!

The Opposite of Imagination said...

9:32
Assisted Pull-ups.

Berta Crowe said...

SUPER sore from yesterday's workout that I did, so no attempt at this one today. I did do overhead squats:
2 x 24 lbs
2 x 38 lbs
2 x 44 lbs
2 x 50 lbs

Attempted a wall walkup again today, only barefoot this time - a little better than yesterday, but still not all the way up!

Allison said...

10:57, as rxed, 50 lb assistance on pull-ups. Pull-ups kick my rearend.

Christy Homan said...

10:53 assisted pull-ups

Ashley Jones said...

9:05 chair assisted pull ups

beckylinn said...

18:14
16# thrusters
20 assisted pull-ups (machine)

But holy crap - I ran all 1000 meters!!! So proud of myself :)

Nikki French said...

11:20 - Horizontal Pull Ups

yelly16 said...

9:45 chair assisted pull ups

Brittany said...

10:36 jumping pull-ups

Brittany said...

And then ran 10 more minutes.

Kim C said...

10:18
Assisted pull ups

mommaof5 said...

16:07
At he gym...had to move around for equipt

Jen Mango said...

14:10
14# thrusters and jump ups

Hannah said...

11:35. Jumped up for the pull-ups. Great workout!!

Briana Skidmore said...

9:32 rowing in place of running and jumping push ups.

Donette said...

Did the run in 5:50, then I did the pull ups at the park, unassisted. Many breaks between, first time trying unassisted. Took me 6:22 to do all 30. Then I went home and finished with the thrusters, took 2:30. Total of 14:02.

Adria said...

12:05 My 12 yr old son surprised me by finding AND putting up our chin up bar- so jumping pu's, rest as rx'd...

KPgr8ful said...

Bravo lady! You must feel awesome about those pull ups! That's really an accomplishment ...one I haven't experienced yet!

BMART said...

12:26
25#
assisted pull ups

The Cheeky Meekies said...

Today's wo with 15 lbs 11:43 and yesterday's wo
18 min. No wts. on squats

Linda Slater said...

Shout Out to my WOD Sister, Heather Foster, who just underwent her second knee surgery in the last 6 weeks or so... She found every way to keep her WOD ON. She used every muscle but those immediately affected by surgery throughout the time between surgeries... and still ran circles around my uninjured self. Talk about heroes!

13:19
Pull Ups were much more like Pray Ups with a band. No weights at home but completed the thrusters with great form... :-)

one of us said...

10:56 as rx'd with band assisted pull-ups and 20 min spin after.

laura said...

10:46. Band asstd p/u otherwise as rxd

Crystal Britt said...

17:15 as rx'd, assisted pu. I can't believe I ran as much of the 1000 meters as I did!! Very proud of myself--I've never felt that way about exercising!!

Tambra M said...

13:00

Cassi said...

13:30 ish, step assisted pull ups.

KPgr8ful said...

9:00 as rx'd with jump up/slow down pu

Ann Rohlfing said...

9:08; 40# lat pulldowns instead of pull-ups

Ruth Anne said...

10:59 ran on elliptical, 30 boy PU (no bar).

Jessica said...

15:29. Took 2 short walk breaks (30 sec or so) during the run and did resistance band pull downs for pull-ups (right now I'm not even close to being able to do 1 pull-up! Building my strength...maybe by the next 90 days I will be able to?).

Annie Semlak said...

15:00 including the time waiting for the assisted pull up machine

Annie Semlak said...

15:00 including the time waiting for the assisted pull up machine

April B said...

12:30, assisted pull ups

Kate Huether said...

11:35 with 30lb thrusters and jump up lower down pull ups. Cheated by breaking the thrusters and pull ups into two sets, so I did 25 thrusters , 15 pull ups, repeat. In other news, today I've officially lost 15lbs since I started last Halloween. Yayyy!!!

Jess Dooley said...

19:02, knee ups for pullups, not that strong yet. can lift my body like two inches. :)

Ro and Pax's Mama said...

16:36 very assisted pu's :)

Nissa V said...

12:23
run at 7.7.
pull ups from arm of treadmill so obv I wasnt pulling up my full body weight but I tried to not assist with my legs. I can see biceps popping out!

Gillian Monte said...

10:55.
10lb for the last 30 thrusters. Tricep dips for pull-ups.

Kristin Godin said...

12:25
All rx'd
Did jump up pull ups

Thalyta said...

10:10
assisted pull ups

Mrs. Stamp said...

11:42
did this one Thurs - it was fast, but totally kicked my butt!
eliptical for 1k (6:30)
20# thrusters
sub push ups with knees on stability ball for pull ups ( will practice modified pull ups later tonight)

angiediazo said...

15:37
# 30 thrusters

Kati Swanson said...

9:25

Shavanah Moya said...

14:48 with modifications.

Thusters with a resistance band and because there wasn't anything to do pull ups I did 30 bpu and 60 sec plank.

Had a sick baby yesterday so I'm a day behind!!

Rissa W said...

Didn't post yesterday. 9:02, did reverse pull ups

Kimberly said...

8:39
30push ups instead of pull ups

Melody Hunsaker said...

12:52 with pull ups done on the total gym 2nd pin from the top.

Stephan White said...

Much better than i expected honestly. I loaded 20 lbs on my curl bar for thrusters and did kipping pull ups.

Glyn Willmoth

Becky said...

11:07
Assisted pull ups

Cara said...

12:20 assisted pull-ups ran on treadmill

Lea said...

11:03 as rx'ed... Jumping pull-ups

Caroline said...

30# thrusters and assisted pull-ups. 12:06.

Jennifer Gores-Todd said...

19:27 chair assisted pull ups. I run outside and I'm still wondering if my distance is correct since my times are always a lot longer then others for the running challenges. Didn't get to this work out until saturday, but still determined to complete them all in the 90 day challenge.

KPgr8ful said...

Yippee!

Courtney said...

Late entry - 9:53

Errolyn said...

Did this one but never posted and now can't remember my time.

Very assisted pull-ups

Maria Ernestine said...

Pat #45 band pull ups - 11:22
Maria #25 band pull ups - 11:58

meolin said...

15:20-
pull-ups under treadmill

Olivia said...

13:38

Andrea Robinson said...

Did this past Friday (May3rd) 12:28.7 Pullups are soooo weak! Even with assistance band.

Katie Oakes said...

12:00, with 30# thrusters and assisted pull ups.