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.

Apr 30, 2014

Wednesday 04.30.14


3 rounds for time of:
15 Hang power clean, 20 lbs
15 Burpees

Compare to 07.16.13

Post time to comments.
"Happy Anniversary, Jenni!  It's already been a year since I found your blog and became a dedicated follower. My year with you started out great!  I followed the workouts AND ate appropriately with incredible results...for 2 months. Then I continued to do the workouts, got stronger and faster, but quit eating appropriately.  Over the next 8 months I gained 8#...but muscle weighs more than fat, right?!  Haha!  I was only kidding myself. With our anniversary fast approaching, I have spent the last 2 months focusing on my nutrition. I eat "clean" about 80% of the time and try to keep my diet full of fruits, veggies, complex carbs and lean meats. In the last 2 months, I have lost 13# and numerous inches. And amazingly, I feel incredible and have gotten even faster and stronger than before.
Here are some words of wisdom that I keep reminding myself to follow:
1. Your body is capable of incredible things; you just need to keep your brain out of its way.
2.  You cannot out run (or workout) your fork.
3.  You will never regret waking up early to workout. You will always regret going back to sleep saying "I'll do it later."  Later never happens.
4.  If you don't take care of yourself, you can't take care of others.
In this picture, I am only 5# lighter, but have lost 3" from my bust, waist and belly; 2" from my hips; 1" from my thighs. Muscles really are more dense than fat!!
Goals for Year 2:
1.  Continue to build muscle and shed fat by eating appropriately more consistently (not in 2 month spurts)
2.  Do an unassisted pull-up and handstand push-up.
3.  Enjoy your WODs each morning... that's an easy 1 to accomplish :-)
I hope you never doubt the impact you have on others' lives. Your blog is amazing and "THANK YOU" seems so small compared to what you have given me! -Marlene (mbrous2)

P.S.  Huge shout out to my workout partner, Felicia!  She pushes me and keeps me accountable!  I wouldn't be where I am today without her!"

no caffeine 
no soda
fruit or veggie snacks


Stephanie said...

6:46 ; 25# HPC

Denise said...

6:26 as RX'd

Great work Marlene!

mbrous2 said...

6:22 (20 seconds faster)
35# (10# heavier)
Thanks for the surprise recognition, Jenni! And of course, the life-changing WODs.

martha said...

You look great Marlene!

Denise, thanks for sharing your back ext modifications yesterday, I just couldn't figure out how to do modified ones and still get same results. I am 14 weeks pregnant!

Now, off to do WOD!

martha said...

6:52 as rxd
feeling tired today :(

Becky said...

I need to watch some more hang power clean videos with dumbells. I don't feel like I'm doing them right.

Kirsten said...

8:54 as rx'd
Shout out to Marlene and Jenni for being so inspiring and to Stephanie for the burpee playlist--thanks for keeping me going, ladies!

Brent and Britta said...
This comment has been removed by the author.
Brent and Britta said...

20 lbs.

Stephanie James said...


Heather said...

6:23 as Rx'd
Marlene thanks for your words if encouragement. Eating is my biggest struggle and this challenge I told myself I was going to work on it and this week I was struggling mentally so thanks for the reminder :)

Jen Roe said...

Ran 4.5 miles



Great job Marlene. Love to see great results.

Aly said...


Jessi V said...

45lb barbell

Maura Sumpter said...

9:19 45# clean. Full burpee followed directly by a 20 in box jump. Ab routine then RPM.

James Family said...

3.5 mile run

30# cleans

Keep up the good work Marlene!

Andrews family said...

6:45. Accidentally did 20# hang power snatches instead of cleans.

Congrats, Marlene!

Melissa said...

7:15 as Rxd

Katie Fuller said...

50 lbs
It took me 37 seconds longer than last time, but I used 20 lbs more weight this time! Now that I've gone paleo, I feel like I have more strength (and motivation) to push myself more with heavier weight.

Amazing results, Marlene! Your stomach is so much flatter and your arms and legs look more toned. Inches really do show more than pounds! Forget the scale and just go back how much better you feel and look. :)

Isabel H. said...

Did my best!

Rissa W said...

30# cleans

Ran 4.46 mi

Rachelle said...

25# cleans. So glad they were hang. My legs r cranky from yesterday.
Burpees to the floor
5 pullups with band assist
500 jump rope
Took kiddos for 2.5 mile walk this morning

jule said...

3.5 mile run
worn out and slow after running...maybe I'll do wod first next time

Kari F. said...

6:00 even!
40# power cleans
1/2 minute slower than July, but with 10# more weight, I'm good with that.

Alicia said...


Ran 1 mile

mbrous2 said...

Thank you, Denise!

mbrous2 said...

Thank you, Martha!

mbrous2 said...

Thank you, Kirsten! I love the burpee playlist, too. And I keep going because of the motivation I get from everyone here!

mbrous2 said...

You are welcome, Heather! I struggle with my eating everyday. We are in this together...you are never alone!

mbrous2 said...

Thank you, Jen Roe. You are a beast and one of these days I'll keep up with you...or not :-)

mbrous2 said...

Thank you, James Family! Same to you!

mbrous2 said...

Thank you, Andrews family!

mbrous2 said...

Thank you, Katie!

laura said...

6:30. 45# bar. Great job Marlene! You're truly an inspiration! I ate a clean dinner tonight & am hoping to eat all my meals clean. Each meal/moment is a challenge for me.

The Opposite of Imagination said...

3 mile run
Harder for me than I was anticipation.

Donette said...

10:47. Took rest breaks and folded laundry between rounds.

Rachelle said...

Can one of you post the playlist again? I have spotify now. Thank you

Natalie said...

25# cleans

feel like my time is too different from everyones?! Maybe I could up the weight a little? Also, is there a "jump" after every burpee? I've seen them done with a jump and without...what are all y'all doing? I always feel like my power cleans are wrong, but I watch videos repeatedly and am doing what it says. I guess I just feel awkward!

Kjnobes said...

20lb cleans

Rachael said...

9:54 vs. 9:19
Not sure why the slower time. :/

Alana said...

10 minutes with lots of child interruptions. 25#, first round of burpees with a jump

vanessa.kc said...

60# Cleans

Natalie, I bet you need to up the weight on the cleans...sometimes they feel weird when they are too light. Just a thought.

Elizabeth said...


Elizabeth said...


Marguerite Spriggs said...

6:05. 30lb cleans

Then ran 3 miles on treadmill

Maria Ernestine said...

Pat 6:13 #80
Maria 6:22 #45

we both increased weights by #10and shortened our time

Jenni said...

Yes, a jump with arms up.