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.

Mar 9, 2015

Monday 03.09.15

HERO WOD

3 rounds for time of:
Run 800 meters
7 deadlifts, 60-80 lbs
10 burpee pull-ups (assist as needed)
14 single arm kettlebell thrusters, 20 lbs (7 each arm)
20 box jumps, 18-inch box

 Post time to comments.

*In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, who died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.


90 DAY CHALLENGE X: DAY 57
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
 reduce sugar intake
drink water every day
no fried food
8 hours of sleep

15 comments:

Denise said...

18:35
As RX'd for 2 rounds

Julie said...

28:49
Last 2 rounds were closer to 700m- running late
65#
Step ups on 18"

Holly D. said...

25:38
70# DL
Step ups on box

Blessed Mommy said...

30:14.
60# deadlifts
Bar broke on pull ups so changed to burpee push-ups.

Heather Foster said...

10:17
Everything but the runs

James Family said...

Ran 3 miles

16:21
Subbed 200 jr for run
60# dl
10# kb thrusters
step-ups

Ran my first marathon a little over week ago. Took last week off to recover. Easing myself back into running and these workouts. So happy to be back.

Jenni said...

28:02
90 lb DL
20 lb kettlebell
As RXed.

Andrews family said...

24:19
70# DL
Burpee jumping pull up
15# KB
14" box jumps

Andrews family said...

My first grader just did a project on firefighters at school 'because they're heroes.' Thanks to all firefighters and their families.

The Opposite of Imagination said...

31:45 as rx'd
95 lb deadlifts
burpee pull-ups were chair assisted
20 lb KB

Stephanie James said...

26:00
Sub row for run
60# deadlift
push up burpees w/o pull up due to row
15# kettle bell thruster
20 inch step up

Stephanie James said...

Time includes time it took to strap in and out of row machine

Marguerite Spriggs said...

22:18. Modified this since I'm training for a run. Ran 2 miles then 3 rounds of 7 60# deadlifts, 10 burpees, 14 20# dumbbell thrusters (7each arm). No box jumps because my shins were bothering me.

Donette said...

24:15.

slydegirll said...

28:14, 50# dl, burpees and pull ups separate (@ gym). As rx'd