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 12, 2013

Thursday 09.12.13

21-15-9 reps of
Hang squat clean, 10-15 pound dumbbells
Handstand push-ups (scale as necessary)

Post time to comments.

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!


Kristin said...

15 # med ball
jackknife pushups

thea said...

#15 db
bpu on incline

Rissa W said...

30# cleans butt to floor squats, 1st round HS 5 on wall 16 on bed; last 2 rounds 3 on wall each round.

Denise said...

Butt to floor
30 lbs
Hspu-feet were elevated on bench in pike position for 12 reps. Ended up on floor in tightest pike I could get while still getting head to floor.

That was a quick hurt-harder than I expected (as usual ;-)

mbrous2 said...

35#, feet on 30" box

Julie said...

Butt to floor
hspu were on 18" box. Head on floor. Arms were shaking. I fell on very last rep. Completed it on floor in pike.

* On a side note...I went with our youth last night to a local firehouse. Ended up that I got to put on their fire gear. Very full circle moment after completing the WOD yesterday and then literally putting my feet in their shoes. Btw, the suit weighed 70lbs without the tank. That was a WOD in itself!! Thank you!

Dawniey said...

5:10. 10 pound butt to floor, and all gpu. I tried elevating my feet on my nightstand, that didn't work too well. I have been slacking big time :( I need to get back into the swing of this!!

Heather said...

15# butt to floor
Jack knife push up for handstand
Last round put feet on bed.

martha said...

Feet on deep freezer for hspu
#16 cleans

laura said...

5:48. 45# bar cleans, leaning against door & walked hands bacwards, very shallow leaning pushups.
Going to try & run on track tonight

aj said...

10# dumbbells
In downward dog position for push-ups

James Family said...

Feet on 18" box for hspu

Then I did yesterdays heroes wod.

Aly said...


Amber Carter said...


Heather Foster said...

5:57 used 3 ft bench to put feet on for push ups.

Rachelle said...


20 lb bar
Scaled push-ups to knees on the box

Kari F. said...

6:50 30# squat cleans. Feet on 18" box, last half were knees on box. I always feel like a workout is going to be simple and then wind up in a pool of sweat. It rocks!

Kjnobes said...

I read the workout wrong and completed with cleans instead of squat cleans for time of 3:35
Then realized what I did and started clock again adding 21-15-9 of just squat cleans...for combined time of 6:21.
20# on squat cleans

Kjnobes said...

Feet up on coffee table for push ups

Jenni said...

Butt to floor HSC- 10 lb dumbbells

Kate Huether said...

4:54 30# and pushups from kneeling on bed and pushing off floor.

Donette said...

4:09, first set of push ups in hand stand, rest on floor. My head was about to explode! I thought I would do better since I was a gymnast when I was younger. Boy was I wrong!

Mrs. Stamp said...

Scaled push ups
30# total hsc

Mrs. Stamp said...

Scaled push ups
30# total hsc

Lynn said...

5:36 20lb HSC; push ups with feet on dining room table.

Linda Slater said...


HRs in place of the Hand Stand PU's
(Still recovering from yesterday's incomplete WOD)

Surprised at sore abs though...

Shavanah Moya said...


15# cleans

I decided I need to improve my push up form so I'm doing gpu with my hands close to my chest and boy are they harder than I imagined!! I'm excited to gain strength in this area!

Jana Pace said...

6:15 mod pu off side of bed.

Living Simple Living Clean said...

K=4.42. J=5.31

laura said...

Also ran 1.21 miles

Shawnandmeganplus4 said...

5:18 v-shape push-ups

Linds said...


10lb. hand weights
girl push ups

It's good to be back at this!

Rachael said...


Katie C. said...

5:59 hspu are hard, I can barely do the first step of those! Something to work on

Berta Crowe said...

Did not time this, but I did it today! I focused more on form and "babying" my wonky knee today, plus I did a pre-programmed treadmill workout wearing an 8 lb. vest as well.

Jen O said...

45# on cleans
hand-release push-up's

Marguerite Spriggs said...

3:55. Did not have weights so I did 20 lb kettle bell swings instead of cleans. Also modified the push-ups

Maura Sumpter said...

Completed on 9/18 after 9/18 wod. 4:18. Scaled weights 15#,12.5#, 10# push-ups on toes in downward dog. Then RPM.

Maria Ernestine said...

Pat - 7:36 #75 feet on 18 box jum

Maria - 8:20 #35 feet on weight bench

we both worked on getting butt to floor

Shavanah Moya said...



Shara said...

5:46 did pushups with knees on box