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.

Sep 16, 2013

Monday 09.16.13

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 20 lbs
3 Butterfly sit-ups
6 Thrusters, 20 lbs
6 Butterfly sit-ups
9 Thrusters, 20 lbs
9 Butterfly sit-ups
12 Thrusters, 20 lbs
12 Butterfly sit-ups
15 Thrusters, 20 lbs
15 Butterfly sit-ups
18 Thrusters, 20 lbs
18 Butterfly sit-ups
21 Thrusters, 20 lbs
21 Butterfly sit-ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Compare to 03.26.12




90 DAY CHALLENGE III: DAY 72
Vi-shake
no caffeine
no soda
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!

65 comments:

thea said...

18 reps/6 rounds

Julie said...

Completed 21 thrusters and 12 bsu-
went ahead and finished to complete the set of 21

Julie said...

25# thrusters

mbrous2 said...

18 reps/6 rds + 6 thrusters
35#

martha said...

Got through 4/21 bfsu
Feeling slow this am

Becky said...

7 rounds complete in 7:25, through 21 reps

Rachael said...

Complete through set 18 plus 9 thrusters

Kirsten said...

Hello again, mamas! I can't tell you how excited I am to be back after having my baby (#5)! Thanks for a "gentle" first wod--as I pulled up the website I kept thinking "please no running or Hero wod, please, please..."
Completed up to 15 reps--better than I thought!

Denise said...

21 reps

Kari F. said...

168 total reps. Got through all of 21's.

James Family said...

4 mile run

18 reps + 5 thrusters
30# thrusters

Jen Roe said...

Ran 4 mile tempo run.

Completed through 21

35lb thrusters

Jen Roe said...

Ran 4 mile tempo run.

Completed through 21

35lb thrusters

aj said...

Everything as rx'd.

Completed 21 rounds of everything.

Heather said...

Finished 21 thrusters and 10 bsu. Finished sit ups to finish a full 7 rounds.
Rsn 4 miles before.

Ian and Amy said...

Went over 10 seconds to complete 24

Ian and Amy said...

8 rounds

Lauren said...

Thru round 18 of thrusters.

Duke~N~Morghan said...

Finished 24 with a few seconds to spare

Amber Carter said...

Through to 24 thrusters.

Jana Pace said...

Completed through 18.

Jenelle said...

Got through 18s although my back started to spasm so I had to take it slow. :( It did this the last time we did this wod...

Katie Fuller said...

Completed through 21
30 lbs

wow mom said...

18 complete plus 10 more thrusters

Rachelle said...

Completed through 15. Then did the 18 thrusters and 3 sit ups

Heather aka Proud Mama said...

Thru 18; run/walk 3.5miles

Erin said...

through 18 plus 6 thrusters, with 8# weights. trying to get back to my workout routine.

JanelWarner said...

21 plus 12 sit upd

Aly said...

21 reps in 7:30

kauffmangirl said...

complete through 21 with 40# thrusters

a10 said...

1st day of HIIT mamas, yea! So glad to have found this site!
Got thru round of 21's in 6:39
+ 4 mile walk

Jen O said...

I did the workout from last week (Cleans/push-up's) first, then did this one immediately following...
I got through 21's of each, and an additional 16 thrusters (20#'s)

ivonne said...

21 reps/7 rounds + 9 thrusters

Katie C. said...

Katie and Lori 21! Felt great!

Katie C. said...

Lori used 10#

Heather Foster said...

21 rounds plus 15 thrusters

Kjnobes said...

Through 21 plus 14 thrusters. Went ahead and finished out the round
Ran 1 mile - 9:20 which is good for me

Donette said...

Completed through 21, but went over by 6 seconds to complete.

Marguerite Spriggs said...

Completed through 18 plus 6 extra thrusters

Ran 2 miles

Katie B said...

Ran 3 miles
Made it through 18.

Lynn said...

Through 24 thrusters and 10 bfsu-completed 24bfsu though. :)

Noelle Rowe said...

Completed 21 thrusters and butterfly sit ups, went on to do 7 more thrusters, then time was up. :) Fun work out!

Linda Slater said...

21 Full Sets
24 Thrusters
05 BSU's

Jenni said...

18 sets plus 21 thrusters- butt to the floor.
Added an extra 50 seconds to complete 21st round with 21 BFSU.

Jenni said...

Chris- 18 set with 60 lb thrusters.

laura said...

Through to 24 thrusters. Then ran 1.5 miles later on a track while son was @ football practice.

Heather LO-JO said...

Ran 2 miles
21Reps and some lifting

Maura Sumpter said...

Completed on 9/17 after 9/17 wod. Finished round 18 then 17 thrusters. Then body pump class.

Samantha Sweeting said...

When you say 20lbs, does that mean 20lbs in each hand, or 20 total? I mean I know it's up to us as individuals but what were you originally implying?

Thanks!

Nikki Sawulski said...

My comment didn't post yesterday :( Completed 18 right at 7 mins then just finished the 21 set but didn't time it. Kept up with previous pace.

Nikki Sawulski said...

I'm pretty sure it's 20lbs total :)

Kate Huether said...

Made it through thrusters of round of 21, but only up to 10 bfsus. Used 30#.

Rissa W said...

Complete through 21, as rx'd. Did a day late

Samantha Sweeting said...

Well in that case, I made it through 15, but I did 40# instead of 20 haha.

I was seriously like "I can't believe how much weaker I am than the rest of these women!"

But then I did the 18s round with 30#.

Mrs. Stamp said...

18 set round plus 10 thrusters

The Opposite of Imagination said...

Made it through rounds doing 18. Plus 9 more thrusters. Completed this after doing 9/17's workout.
Thanks!

AmyD said...

Completed 18 plus 6 of next round.

Sara said...

Through round 18 of thrusters

Shara said...

Completed 18 thrusters and time was up

Miranda Hoberg said...

Complete thru 21

mary said...

24 reps/8 rounds

Kim Jackson said...
This comment has been removed by the author.
Kim Jackson said...

18 reps plus 5 thrusters. 20lb for thrusters and arms crossed on bsu.

Shavanah Moya said...

21

Planks for sit-ups

Maria Ernestine said...

Pat - 21 thrusters +8 su #55

Maria - 21 thrusters +6 su #25