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.

Jun 13, 2013

Thursday 06.13.13


Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups (use scaling)
7 Pull-ups (assist as necessary)
10 Thrusters, 20 lbs

Post rounds completed to comments.

In honor of Spc. Nicholas E. Turner from the 484th MP Co. 
whose life was lost tragically, 2 months after returning from Afghanistan.

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
no fried food
8 hours of sleep
finish strong!


Denise said...

11 rounds + hspu on 12th round.
Started with feet on countertop through 7 rounds then switched to most basic modification.
Pullups were with band (1 unassisted)

Amy said...

Nice job Denise! I will have to do this one when I get back in town. :-) Headed out for another beach run. It's already really hot here!

Kim Jackson said...

11 rounds + 5 hspu on 12th round.
Feet Hooke on back of arm chair with knees bent for hspu. Need to look at how to modify these but that felt hard enough for me!
Pu assisted with band. (1 unassisted!)
Awesome wo!!

Marjie said...

11 rounds in 20:38 of hspu's on 18" box, 20# thrusters and then 15 "pull-ups" with resistance band (no pull-up bar).

Tammy Kelly said...

Julia ~ do you have a jogging stroller or a wagon?
I tried to go early in the morning and time my run to coincide with the library opening. I gave them healthy snacks (or breakfast) to eat on the way there. Take a pause to get some books - then jump back in and they would entertain themselves with the books they got. Or I'd just give them books and some toys and not go to the library at all. Sometimes we got a little crazy and I gave them water guns to squirt on our little excursions.

As my oldest got older and could ride faster I let him ride his bike while I pushed (or pulled as the case may be) the younger ones (I kept the baby in a backpack carrier, like those for hiking, until babe was too heavy).

Now all this is not always conducive to running the pace you want to - I was in the Marine Corps so I had to run, and even running like this helped me keep, and improve, my times because it is tough to push, pull, or carry extra while running and you feel like you're flying when you run without it all!

PS: I had to come with rules about throwing or dropping books/toys out or else you can wind up stopping every few minutes to pick up a toy (but hey you could always turn it into a fartlick if you wanted by doing an exercise every time they drop/throw something out). I got a bag and everything that was dropped was mine and they couldn't have it the rest of the day. They dropped less and less and less.

Sorry to be so long-winded!!

Dawniey said...

I ended up do 11 rounds. But, I had to do all gpu's since I have not gotten past those (becoming a bit frustrated with myself about that, apaparently my upper body strength is NONE)

Julia said...

The snacks & books idea is super helpful! As is going when they first wake up. Thanks!

Courtney said...

17 rounds
Assisted pull-ups and feet on bed for push-ups

mbrous2 said...

10 rounds
Hspu with knees on back of sofa (28")
Chair assist pull-up
35# thrusters

wow mom said...

11 rds
Regular PUs

Julia said...

12 + HSPU - PU- 6 thrusters
HSPU were partial depth but got deeper each round
PU on rack- still no bar
25# thrusters

Julie said...

On vacation in Mexico! I did the "Deck of Death" workout from Pinterest. 19:56. It hot here too

Ronna James said...

14 round
Feet on chair for HSPU
Jumping pull-ups
25# thrusters

Jen Roe said...

11 rounds

unmodified HSPU--I can't touch my head to the floor yet so I put one ab mat under my head.

unmodified pull ups on bar

35 lb thrusters

Katie Fuller said...

13 rounds + 5 push ups
regular push ups
band assisted pull ups (hooked resistance band to pull up bar and stood on band like a homemade assisted pull up machine)
30 lb thruster

martha said...

15 rounds with a 2-3 min break due to a crying baby
All HSPU on dresser
Pull ups: first 2 rounds did all 7 unassisted
Rounds 3-12 did 3 unassisted rest chair assisted
Rounds 12-15 did 2 unassisted rest chair assisted
Thrusters as rxd

martha said...

Oops 15 rounds plus 5 HSPU

Rissa W said...

12 rounds plus HSPU of next round
HSPU on floor, reverse pull ups (need to get a band), 30# thrusters

Kari F. said...

16 rounds exactly! Modified hspu's and reverse pull ups for pull ups. Whew!

Miranda Hoberg said...

15 rounds plus pu and pu
Used 24 inch box for pu
Did reverse pull ups--still no pull up bar

jroweton said...

I'm new to this. This is only my 2nd Wod so I had to modify a lot. Completed 10 rounds
Round 1-5 did 1st progression HSPU
Round 5-10 had to do reg PU
Pull ups: used band... No pull up bar
Thrusters: Round 1-5 20#
Round 5-10 10#

kasey said...

13 full rounds + HSPUs and 2 PUs on 14th

HSPUs with feet on deep freeze
Pull ups assisted with band
thrusters with 20 lbs

Amber Carter said...

Wow, I didn't even know running with a baby hiking pack was possible. I have a 7 month old, 2 year old, 5 year old, 7 yo, 9yo and what works best for me is getting up at 5 to run before they wake up or turning on a movie and running on the treadmill if they are awake. I have a jogging stroller but I've never used it for jogging! :)

Patricia P said...

9 rounds exactly 40 lbs then 30 lbs

Meag Olson said...


Thank you so much for honoring Spc. Turner. My husband served with him and was close friends with this amazing man. If we could all take a moment and say a prayer for this soldiers family, it would be greatly appreciated.

11 rounds Rx'd.

Amber Carter said...

15 rounds gpu assisted pull ups

Danielle St. Cyr said...

10 rds

Erica Thornton said...

10rds-3 thrusters
Thrusters w/ 45#

Rachel said...

I have not done HSPU before. What is the 1st progression modification?

jamie said...

10 rounds, preggo modified.

Heather Foster said...

15 rounds assisted squats in place of thrusters (knee)
Hollow rockers in place of pull ups

Katie C. said...

16 round plus 5 pushups
Formed a v for hspu, reverse pullups
Hspu are super hard!

Cassi said...

12, hightop counter for pu (one round hubby held my ankles), modified pu

Jessica Timmons said...

Did this after doing yesterday's WOD. Shoulders are whipped.

15 rounds plus HSPU from round 16.

HSPU with one foot on desk.
Pull ups on bar, one foot assist on way up.
30lbs for thrusters.

Kelly said...

15 rounds
Push-ups (bpu rounds 1-5, 9-15; rest gpu)
Reverse pull-ups on treadmill
Thrusters as rx'd

meolin said...

11 Rounds : ) -
Regular PushUps
PullUps under treadmill

Jenni said...

12 plus hand stand push-ups
Modified push-ups with feet on the wall.
Jumping pull-ups

Loren- 11 rounds plus HSPU and jumping pull-ups
40 lb thrusters

The Opposite of Imagination said...

10 rounds. That was hard!

Linda Slater said...

10 Rounds in 16:00

Great Video for the Handstand PU Beginner!
All Pull Ups were assisted with strongest band!

LeeMac said...

13 rounds plus the hspu (modified with feet up on the bunk bed)
Did a few pull ups but most were jump ups

Jen Mango said...

stopped with 4 minutes left, 9 rounds (felt a weird pop in elbow)
hspu with knees on couch, jump ups then after round 6 did tricep dips, 14# thrusters

Denise said...

Fun! I hope you all have a great vacation!

Denise said...

Awesome-I wish I was able to do beach running! Enjoy the vacation! And-thanks :-)

Jennifer Gores-Todd said...

16 rounds
Hspu against a wall (more like elbow bends)
Chair assisted pull ups

Noelle Rowe said...

13 rounds, absolutely dripping with sweat!

Jess Dooley said...

8 or 9 rounds, lost count.

Rachael said...

13 rounds
Feet/knees on chair for handstand push-up
Jump up lower down on bar for pull ups

Shavanah Moya said...

12 + hspu

Feet on park bench, assisted pull ups, 40# thrusters

Gillian Monte said...

13 rounds plus push-ups.
Couldn't do a full hspu so just held it for 15 seconds for the first 5 rounds then had to switch to regular pushups. Tricep dips for pull ups, switched to 10lb thrusters at round 4.

KPgr8ful said...

5 min HIIT burpees
10 min plank holds/v-ups

12 rounds with 1:15 left so held wall squat to run out timer
hspu with feet on 24" plyo box
Jump/chair assist pu
3 rounds thrusters @ 40#, rest @ 10#

Lauren said...

7 rounds in 14 mins. Did all boy push ups (my most ever, although not sure I'm going low enough). 1st 2 rounds did tip toe pull ups, rest of rounds did 2-3 from tip toe and rest were reverse.

KPgr8ful said...

Typo on the thrusters 10# should b 20#

Maura Sumpter said...

Completed on 6/15 after group power class. 15 rounds. Tipee toe push ups 80# assist on first 5 sets of pull ups. Then 90#assistance on next 5 rounds and 100# assist on final 5 rounds.

laura said...

Ran out of time thurs so did this sat. 14 rounds& 4 handstand pushups.
Handstand pu done leaning against wall @ a diagonal as close upright as possible, very shallow couldnt go very deep.
Band asstd bar pullups. 20# thrusters

Zareena Koch said...

10 rounds at 20:10. Feet on couch for five rounds, then feet on ball for 3 rounds then gpus for rest. Slow pull downs and thrusters as rxd. Whew!

Mrs. Stamp said...

2 thrusters short of 13 rounds.

knee push ups, but this time really tried to get the form they show in the video, with head out in front of hands, usually my head is further back and i found this much harder (worked more triceps I think)
pull ups horizontal from lower bar, feet on floor
20# thrusters
dripping in sweat!

Living Simple Living Clean said...

12 rounds

Jana Pace said...

14 mod pull down & supported at knees for push ups.

Anna Briskie said...

14 rounds
20# thrusters

Kate Huether said...

This was a moving day, spent all day lifting boxes instead of the WOD!

Maria Ernestine said...

Pat 10 rds unassisted and #65

Maria 10 rds band assisted #30

beckylinn said...

7ish rounds - list count and was slowed down waiting for pull up machine at the gym.

Knee push ups with a few knee-on-box hspu thrown in. Used pull-up machine at gym with major assist, thrusters as rx'd.

Katie Oakes said...

1 mile walk/run, then 12 rounds, with bpu's and assisted pull ups. I knew I was going to regret missing so many workouts in a row, but I plan on finishing at least one 90 day challenge, and my sister's wedding is the perfect deadline. 16 days to go!