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 4, 2013

Wednesday 09.04.13


6 rounds for time of:
30 Squats
19 Power cleans, 20-30 lbs
7 Pull-ups (assist as necessary)
Run 400 meters

Post time to comments.

 19 Arizona Hotshots

(I will be crying my way through this one. It hits way too close to home.)

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


Denise said...

Subbed 7-15-13 workout and saw 1 min 50 sec improvement (14:00)

I now have two WODs to make up

Julie said...

tried to get some deep squats!
20# cleans
pull ups (2 on every round on my own-rest were jumping pull ups)
*did outside run, so had go back in forth for pull up bar inside
I thought I wanted to quit after round 3, glad I finished!

Kjnobes said...

31:25 (includes 40 sec break for water after 3rd round)
20lb cleans
Assisted pull-ups

mbrous2 said...

25# rds 1&2, 35# rds 3-6
Chair assist

Becky said...

4 rounds in 26:19
Ran out of time and energy. That was rough!!
Still feel like I'm not doing the power cleans correctly.

Lauren said...

24:05 for 4 rounds. I've gotten spoiled with the shorter workouts and have a hard time fitting in the longer ones! 20# cleans, should have done more. Pull ups from toes or jumps.

Zareena Koch said...

22:51 all 6 rounds but subbed 100 jump ropes for running (plantar facilitis is seriously irritated after yesterday's run). added 72 calf raises to solve afore mentioned and highly unwelcomed plantar.

check out this website that shows you how to do pull ups without a bar anywhere in your house or yard. duh! why didn't i think of that?!?http://evilcyber.com/fitness/pullups-without-bar

Jen said...


Rissa W said...

Outside run, 30# cleans, first 2 rounds jumping pull ups, last 4 chair assisted.

Kristin said...


15# power cleans, horizontal pull-ups from bed of my truck

thea said...

#20 power cleans
table assisted pull-ups

James Family said...

25# power clean

The heat and humidity really wiped me out during this workout. Thanks Jenni for this hero wod. I live in Arizona and it really means a lot to honor these brave men.

martha said...

1st round pull ups unassisted
Next 5 rounds did 3 unassisted then chair assist
#30 power cleans
Not sure about running distance... It was around 400

Shawntae Berry said...

Hiit mamas northglenn
Shawntae 27:04
Karissa 29:04
Robyn 32 ish
Sharadee 31ish

Kari F. said...

31:26. weighted squats w/ 8lb medicine ball. 33 lb cleans. Reverse pull ups. Did 15 min total on bike at end of 6 rounds for 2400 m. I was hoping hubby would get home so I could run, but nope. Not crazy about time but I finished, despite wanting to quit so bad.

Maura Sumpter said...

35:37. First round of squats and cleans at 25lbs 85# assist pull ups. Last 5 rounds 20# and 70# assist. Then RPM

Linda Slater said...

Subbed run with Mountain Climbers

gettiin' our sweat on!

Donna2522 said...

I was looking for ur post yesterday! I did it and it was tough ... I did 5 400's and 5 dead lift high pulls 28.00

Jenni said...

Every time I did 19 cleans I felt like I was counting off each one of the hotshots. So tragic.

Berta Crowe said...

As usual - I'm VERY impressed with everyone's times! Mine? Not so much, but I did not quit, so I'm impressed with that!

I did the "pack" modification of this from a different website and only did 4 rounds, but split it into 8 rounds of:
15 squats
10 Power cleans w/50 lbs
4 Pull-ups
Run 200 meters
Time: 43:34

Tough workout - VERY glad I finished and did not fall down the stairs afterwards!

Heather Foster said...

Subbed Mountain Climbers for run (knee, smoke outside)
Used purple resistance band on pull ups.

Noelle Rowe said...

24:40 did power cleans with only ten pounds as I am pregnant, assisted pull ups, great workout!

Living Simple Living Clean said...

K=27:09. J=25:21

Lynn said...

29:07 with baby jogger

Ian and Amy said...

Such a tragedy. Thanks for the wod

Lynn said...

29:25 not my best workout, but thought of the hotshots on each clean.

Shara said...


For pull-ups I used the Gravitron machine 100 lb assistance.

Also ran on treadmill across the gym, so time is longer.

Denise said...

I subbed "the Freak" workout this morning. Used equalizer for pullups and did thrusters instead of wallball (30 lbs on all thrusters) 15 b on swings.

Marguerite Spriggs said...

Had to make this workout up since on its schedule day I did a 7 miles training run for an upcoming 10K race.

32:07. Used 30lb for power cleans. Assisted pull ups

Maria Ernestine said...

Pat #65 - 35:00

Maria - #30 - 35:00 assisted pu

Mrs. Stamp said...

Scaled pull ups on low bar
30# push press