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 11, 2013

Wednesday 09.11.13

HERO WOD

For time:
66 Deadlifts, 60 lbs
66 Box jump, 18 inch box
66 Kettlebell swings, 20 lbs
66 Knees to elbows
66 Butterfly sit-ups
66 Push-ups
66 Thrusters, 20 lbs
66 Wall ball shots, 10 pound ball
66 Burpees
66 Double-unders (264 singles)

Post time to comments.

Mamas, I know this WOD is brutal. I know it will most likely take an hour to complete. I have only scaled the weights and changed the pull-ups to push-ups from the original WOD. If you are new and KNOW that you can't complete this WOD as RXed, do 33 of every exercise instead of 66. For those of you who have been a Mama for a while and would like to challenge yourself and honor those who fell this day 12 years ago, join with me. 



90 DAY CHALLENGE III: DAY 67
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!

47 comments:

Denise said...

41:02
Subbed floor KTE for the sake of time. But used 12 lb ball for wallball. (Outside workout)

I'm glad my body woke me up at 3:30 in time for this one.

Julie said...

39:48
Did 1 round of 33
Then broke it into 3 rounds of 11
I wanted to keep my form too.
45#DL
KTE on bar
All bpu
burpees with pu
used my daughters soccer ball for wb

My body woke me up at 4:45...glad I could get it in. Usually at some point I want to quit...today I wanted to keep going. Thanks!

Kjnobes said...

Woke up too late to do this today :(. Re-did Monday's because I had done it wrong :)
Looking forward to doing this one on Sayurday!!

Lauren said...

Preg version: skip deadlifts, K2E, KB's. 33 of all others. box jumps with step down, sit ups arms crossed, half bpu. Lots of heart rate breathers.

23:14

Kim Jackson said...

34:06
20lb deadlifts
Subbed k2e on floor
Only 33 burped and 132 jump rope.
Rest as Rx'd
Proud that I did 66 of almost all!!
Thanks for the challenge :)

mbrous2 said...

Did 2 rds of 22, no time (or breath) for 3rd round
65# DL
15" box
25# KB
Boy pu
45# thrusters rd 1, 35# rd 2
10# WB
Single JR
Wow!

mbrous2 said...

34:45

Kari F. said...

If I think too hard on what happened on that terrible day I still cry a little. I'm up for this challenge!!

Katie C. said...
This comment has been removed by the author.
Katie C. said...

46:39 15# kettle bell, floor kte, single jump ropes, boy pushups.
That was an awesome workout! I had a mini celebration at the completion of each set of 66. My whole body is shaking!

Kari F. said...

DONE! 44:00. that WAS brutal.

Miranda Hoberg said...

28:56 for 44 of each
20 inch box jumps
All boy push ups!
40lb dead lifts

aj said...

28:17
20# total for everything that included dumbbells.
14 inch box jumps
10 # kettle bell swings
K2E on floor.
For Pushups I did 33 push presses, 16 tricep dips & 17 girl push ups.
Wall balls as rx'd
I did walk out burpees (no push ups) and I barely made it. ha ha
then I did 264 single jump ropes! Whew! I modified a lot. But SO.WORN.OUT.

James Family said...

3 mile run

Then I did last friday's wod, since I took that day off to rest for a race.
I will get to this wod tonight or tomorrow when I will have more time and engery to focus.

Holly Rose said...

38:30 used stairs for box jumps, bpu

Shawnandmeganplus4 said...

50:59

Lynn said...

35:00 2 rounds of 33. 50 lb deadlift, KTE on floor, otherwise as RX'd.

Always remember!

Maura Sumpter said...

37:27. Two rounds of 33. Put equipment away on rests on the second set. All girl push-ups, sore from yesterday. Then RPM class.

Creative Corner said...

55.43 I did it all! Yeah! Had to sub a few girl pushups and kte on floor! Great workout in memory of a sad day. Thank you

Rachelle said...

42:49

Broke up sit-ups into 33/33
Push-ups 40/26
Thrusters just with handle
Wall balls 15/25/26
Burpees 40/26
264 single jumps

wow mom said...

33s
20:59

Berta Crowe said...

68:19 - Wow, WOw, WOW! That was a tough one! I SO wanted to quit (especially during those last burpees), but I kept thinking of those who sacrifice every day to protect me and my family and figured this was nothing compared to what our heroes do on a daily basis.

Some mods:
60# dead-lifts
12" box jumps
25# kettle-bell swing
24# thrusters
4# wall ball
Subbed 2x jump rope for double-unders (total 132 jump rope)

Rissa W said...

34:41 as rx'd!
Broke the burpees into sets of 8 because I was getting lightheaded. All KTE on bar, gpu, single jr

Jenni said...

Don't forget no sit-ups after the first trimester.

Jenni said...

52:39
As RXed.
Double unders.
Butt to floor thrusters
Knees to boobs
Dizzy after every 5 burpees
Peed if I did too many double unders in a row.
Lots of rests.

So proud of the Mamas who accomplished this WOD. So humbled by the lives lost on September 11, 2001.

Loren Keely said...

47:00 as rxed. I also did 66 push ups. such a good workout.

Kate Huether said...

37:07 with lots of modifications. 30# for deadlifts and thrusters, small jumps with no box, 10# KB, K2E on floor, gpus, and single jumps. Broke the thrusters, wall balls, and burpees into 3 sets of 22.

Donette said...

47:12 with a few mods, only did 33 box jumps and burpees, knees to elbows on the floor. Rest as rx'd. Tough one on a tough day. God bless America!

Heather Foster said...

38:28 40 lb DL
33 KTE on bar 33 on incline bench
6in box jump (knee)

Kristin said...

32:44
deadlift 15#
kettle bell swing 3 quart bleach bottle
kte on ground
gpu
thrusters 15#
wall ball 2kg
single jump rope

Marguerite Spriggs said...

Ran 5 miles today if prep for a 10k next week. Will have to complete this workout another day. Looks TOUGH!

Linda Slater said...

41:30 With Lots of modifications.
40# DL
Only pushed through 40 burpees
No JR's
KTE's were all on incline bench.
6" Box Jumps

Living Simple Living Clean said...

K=38:11. J=31:27 ( no burpees, sore back)

Cassi said...

41:30 50# deadlift, 15# kettleball, box jump = 2 stairs, knees to chest, 264 single jumps. Love it!

laura said...

Didn't have time to complete this wod due to my kids football practice, went straight there from work. Dinner was at 9pm tonight! Since it's now 10, I'll do this on Sat when it's not so crazy.

Looking forward to it!

Shawntae Berry said...

Shawntae 32:14
Robyn 31:18

Noelle Rowe said...

35:22- Those burpees at the end were death! But I just kept thinking of all the heros on 9-11 who didn't give up and probably weren't able to take heart rate breathers and water breaks! Great WOD, thanks for the memorial. :) So I'm only about 6 weeks pregnant, are there certain exercises that I shouldn't be doing already? Or is there somewhere that I can find out modifications?

Rachael said...

52:55
I had a two year old throwing up yesterday so I had to do this wod today in honor of all the military men and women who lost their lives on 9/11, the many who lost their lives in the war after, and the many more who continually fight for our freedoms today. Thank you! Thank you!!

65lb deadlifts
15" box jumps
Half kte on bar, half on floor
Arms crossed bsu
Gpu
Wall ball-soccer ball
264 single jump rope
And a five min break to change a diaper.
Whew!!

Heather Lipe said...

15:15
Exhausted and not feelin well. Only did 33 of each
Sub step ups
K2e on floor
Crunches for push ups
Almost all boy push-ups
50 single ropes
Add 50 jacks

James Family said...

46:10

DL- 65#(46) 50#(20)
Box jumps- 18" 46 jumps, 20 step-ups
Kettlebell as rx'd
K2E half on floor and half on bar
Sit-ups as rx'd
GPU- 36 Jumping pull-ups 30
Thrusters- 25#
Wall Ball- Mostly with 25# ball, but had to do a few regular squats to rest arms.
Burpees- split up throughout the workout.
264 jr

Marguerite Spriggs said...

34:00. WOW!!!!

Used 26lb kettle bell. Knees to elbows on floor. 8lb wall ball shots. 30 boy push ups, 36 girl. 264 jump ropes. That was INTENSE!

Jana Pace said...

13 & 8=22 min. Had to break up for carpool. Did 33 reps. Of each & 150 jumps.

Erin said...

In honor of fallen hero, Pvt. Jonathan Hostetter:

52:47 as RX'd. Some gpu's and sub push press for wall balls.

Jen O said...

This was awesome! I did it today- I've had a sick baby since last Tuesday :( & my allergies are pretty awful, but here are my mod's:

HERO WOD

For time:
*66 Deadlifts, 45 lbs
*66 Box jump, basement stairs
66 Dumbbell swings, 20 lbs
66 Knees to elbows
66 Butterfly sit-ups
*66 Push-ups (knees)
66 Thrusters, 20 lbs
*66 Bench press, 20#
*66 Mountain climbers
*100 singles

31:10 (a few breaks with the baby)

Katie Towsen said...

I really wanted to do this one, it was brutal!
39:10, the burpees took by far the most time!
knee to elbow on the floor
girl pushups.

Kjnobes said...

33 of all in 19:27
Ran out of time to try to do another 33 on all.
Looking forward to doing this one another time!

Maria Ernestine said...

Pat - 39:25 #45 dl, thrusters, 25kb, #12 wall ball, single jump rope

Maria - 41:24 #25 dl & thursters, 20 kb, 10 wb, singlw jump rope