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.

May 21, 2013

Tuesday 05.21.13

"Keller"

3 rounds for time:

Run 400 meters
21 Kettle bell swings, 20 lbs
12 Pull-ups (assist as necessary)

Compare to 09.11.12

Post time to comments.


90 DAY CHALLENGE II: DAY 44
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day

87 comments:

Rissa W said...

10:26
Ran inside, reverse pull ups

Denise said...

14:20
Outside run and kb (did 30 kb with 15 lbs kb b/c don't hv 20 lb)
Used band on pullups


Kathy Cohen said...

8:24

martha said...

12:16
#15 dumbbell swing
5 real pull ups each round, rest chair assisted

Nikki French said...

11:15ish...horizontal pull ups

Becky said...

14:04
20 lb dumbell swings
Jump assisted pull ups

mbrous2 said...

15:45
Chair assist pull-ups

aj said...

6:08
No running(rest day)
20lb dumbbell swings
6assisted pull-ups and 6 boy push ups for each round

Dawniey said...

11 minites. Do not have kettlebell. First 2 rounds used two 10lb dumbells, 3rd set used one 10 lb (could not hold both weights, kept slipping out of my hand), assisted pull-ups. I need to invest in 20 lb dumbells!!

Stephanie B. said...

14:34 15# kettle bell assisted pull-ups

Running T. said...

14:14
9/11/12 time was 10:45
The last day I consistently did the CFM WODS was 9/13/12 - clearly I have lost a lot of endurance and speed :( It's OK - just going to get faster again!

Did all as Rxd and used a tree outside to do pull ups :)

Living Simple Living Clean said...

16:28

bkbishopfamily said...

11:42

20#db
chair assist pu

Julia said...

Ran to the end of the block & back. It felt long & afterwards mapped it & 563 meters. Nothing like making it more of a challenge. :)

14:02
3 rounds
563 meter run
21 Kb @ 35 Lb
12 pullups on rack bar

LeeMac said...

9:48 as rx'd
Did 2 real pull ups. The rest were jump up and slow down

Tammy Kelly said...

15:46
15# kbs
pulldowns on machine @ 40# instead of pu

plus 20 min walk

Aly said...

13:14
20# dumbell swings
Chair assisted pull ups

kasey said...

11:55 with my new 25 lb KB, also used my new band for assisted pull ups and had some technical difficulties that slowed me down

compare to 12:11 in September with only 10 lb. KB and girl push ups instead of pull ups

Shawntae Berry said...

Shawntae10:20 jump pu

Duke~N~Morghan said...

9:38
I still don't have a pull-up bar :/..... I usually go to the park to do the wods that require one but wasn't able to make it there today. I did the run pushing the girls in the jogger and instead of pull-ups I did 12 push-ups and 12 thrusters (after the kettle bells each time).

Jenelle said...

9:30, run outside, 20# KB, Jump pull ups. Compared to 8:20 on treadmmill, 12# KB and boy push ups.

Rachael said...

15:43
Jumped up to bar (The first two of each set, I could pull myself up over the bar, the rest I slowly lowered down.)
Super excited about that!

Holly Mills said...

Did this yesterday evening with the kids :)
rx'd with 25# kettlebell swings & real pull-ups
I accidently did 15 pull-ups each round.
LOVE doing wods with my boys!
Finished in 12:43.

Maura Sumpter said...

12:10. 18lbs kettle ball. Had to do the last to sets of pull ups in one bunch because some girls cut in on the machine. 70# assistance. Then body pump class.

The Opposite of Imagination said...

10:17
15# because that is the largest I have.
Jumping Pull-ups.

Thanks!

Katie Fuller said...

14:43
10 lb kb, so did 30 each round
hopped up on pull ups, most were reverse grip
ran 1.75 miles after

Rujoco03 said...

11:15
Running as rx'd
15# kb
Chair assisted pull-ups

Sherri said...

11:12 subbed boy push-ups for pull-ups. Don't have anywhere to do pull-ups yet.

Deborah said...

Forgot to start my timer. Did pull downs on weight machine for pull ups.

Ellen said...

16:39

Theresa Bryant said...

12:45 the run felt aweful today....on dreadmill and tried to push faster runs. Round 1...7 unassisted pull-ups kipping and 5 assisted, rnd 2: 5 and 7, rnd 3: 2 and 10!!

Lauren said...

12:50. Each set of pull ups: 6 from standing, 6 let downs. Weak this week from sinus infection, but feeling good for showing up!:)

K Sheridan said...

14:00
Pu assisted

Heather Foster said...

6:41 12 push ups instead of pull ups (knee)
Hollow rockers instead of run (knee)

Jana Pace said...

12:18 10# bell, pull downs

Cara said...

15:19 chair assisted pull-ups

Melissa said...

17:03. Used 20 lb dumbbell b/c I don't have a kettle bell. Chair assisted pull-ups. Kettle bell swings felt so hard today!

Kelli A said...

13:20

Chantee said...

13:05
With 25#'s and jump assist pull-ups.

Nikki Sawulski said...

10:45, 10 lb weight (don't have kettle bell), super assisted pull-ups, my first time today! WOO HOO!

Kgables2 said...

12:02 pull downs
20# dumbbell for kettleball

Marguerite Spriggs said...

16:44

800m runs
used a 12kg (~26 lbs) kettle bell
assisted pull-ups

Beach Volleyball Season starts tonight!

Lea said...

12:47 as rx'ed
Jumping pull ups

Berta Crowe said...

I did yesterday's workout today, since I was having "issues" yesterday. Anyway - I was two seconds away from knocking off a whole minute from my time! Yay, me!!

:)

Run 1000 meters
50 thrusters w/24 lbs
30 push-ups

2/15/13 time: 14:46
today's time: 13:48

Sarah B. said...

17:43
2 10lb dumbbells for kettlebell, jump-ups for pull-ups.

Alison Ramey said...

11:01. No bar so did Push ups in place of pull ups.

Alison Ramey said...

And another 1200 meter run followed.

Donette said...

12:57 as rx'd except assisted pull ups.

Kristin Godin said...

14:30
working late so brought my weights and pull up bar with me-except my pull up bar wouldn't fit over any of the doors!
10 pound weight for KBS
12 gpu's instead of pull ups

did extra round of KBS

Katie C. said...

14:15 reverse pullups

Ian and Amy said...

10:37

wow mom said...

12:53

Jen Mango said...

20:25
15#, jump ups

Kate Huether said...

14:21, up and down stairs each round. KB only 10#. Pull ups assisted with a small jump.

Jennifer Gores-Todd said...

14:02 10# fb swing, chair assisted pull ups

Kelly said...

12:35 as rx'd.
Treadmill
Chair assisted pull-ups

Ann Rohlfing said...

14:43

MBasic said...

10:35

Liz said...

15lb kettle bell
chair assisted pull ups
running as rx'd

15:00

Carisa Beezhold said...

Did yesterday's wod first and had issues with my asthma but finished and he finished this one too. My phone died on the way to the gym though so no time. :( machine assisted pull ups. Week 2 of cf and loving it!!

Shavanah Moya said...

13:35 as rx'd

Ran outside with the new jogging stroller. What a difference it makes!!

Andrea McElvaine said...

10:40 Storming out so in place of run did 1+30 of high knees and butt kicks each time, assisted pullups with one foot on box

Erika Sullivan said...

14:30
I used a 10# dumbbell as a kettle bell and did half-pull ups.

Allison said...

12:37, with 40 lb assistance on pull-ups

Whitney said...

13:54 ran on the treadmill then went outside to do pull-ups on the swing set.

Linda Slater said...

7:14
21 KB 20 lbs
12 Push Ups
21 Hollow Rockers

Anna Briskie said...

12:23 as rx'd

KPgr8ful said...

8:45 as rx'd (t-mill, 20# db for kb, assist p/u)

Patricia P said...

11:30

Jess Dooley said...

15:05 KTE for pullups. 15# KB

Karen said...

14:42

Gillian Monte said...

9:34
10lb kettlebell, tricep dips instead of pull ups.

Berta Crowe said...

I'm a day behind this week - just did this one.

20:24 - I set a goal of 20 minutes, so I'm not off by much.

22 lbs for kettlebell swings

Band-assisted pull-ups first round - attempted pull-ups for the last two rounds.

Great workout!

meolin said...

15:13-
pull-ups under the treadmill : )

beckylinn said...

15:16 - I actually ran!1 So proud of myself. Did 15# KB swings since that's all I have. Did bench dips instead of pull-ups. Hubby tells me he'll install the bar soon.

one of us said...

11:35 as rx'd. 45 min spin after.

Kelly Jonas said...

11:25
Reverse pullups

Jen23 said...

14:44

Love, love, love this workout!!

Courtney said...

9:55 as rx'd

Diana said...

12:15 as rx'd except for pull assisted with band

Kalyn said...

14:38 rowing instead of running (injury) and assisted pull ups

AmyD said...

13 minutes, but did this WOD with my boys which made me faster but also slowed me down cause they stopped to walk. Sub push ups-no bar

Marjie said...

12:06 pull-ups with band and 15# dumbbell

mary said...

13:28 ( acidentally ran an extra 400)

Maria Ernestine said...

12:03

pat - #25

maria - #20 and band assisted

compared to 13:06 on 9-11-12

Melody Hunsaker said...

14:52 pull ups done on total gym on the top notch. I was grunting on the last ones but I made it.

Katie Oakes said...

12:59, assisted pull ups.