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 22, 2015

Wednesday 04.22.15

5 rounds for time of:
10 squat cleans, 20-30 lbs
1 minute plank
10 squat cleans, 20-30 lbs
1 minute hang from pull-up bar

Post time to comments.

no caffeine
no soda


Meredith Pross said...
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Meredith Pross said...


used 8 lb dumbbells
I was surprised how HARD the hang was. Holy cow I am out of shape-ha!

Julie said...

16:11- 4 rounds
Way harder than I thought too. Fighting chest cold and coughing got to me.

E said...

I added a one minute sprint to each round so my total time was 23:23...... Arm hang was hard

Stephanie James said...

Only had time for 2 rounds just tired and moving too slow! A crappy workout is better than no work out right?
+ 30 burpees

Katie C. said...

20:24 what a wod!

Holly D. said...


Heather said...

No bar so did plank both times. My abs are dead.

Brent and Britta said...

20 lbs.
First round I did the hang from pull-up bar, but it felt pointless and hurt my hands, so I did the other four rounds with oblique planks alternating sides.
Tummy feels tight today!!!

James Family said...

Ran 30 min. Speed work(5 min. warm up, 10 rounds of 1 min. sprint, 1 min. jog, 5 min. cool down)
10 mins. of stadiums


Overall a brutal morning.

Heather Foster said...


Aly said...

3 rounds, 20#

zang said...

For the hang is it a hang in pull-up position or just a straight arm hang below the bar?

Tera Stevens said...

21:33. 20lbs. Sprints instead of hangs.

Tera Stevens said...
This comment has been removed by the author.
Andrews family said...

Holy heck that was hard.

30# cleans - squats below parallel
Rd 1 I tried chin over the bar hold - only made it 20 seconds. Rest of rds did dead hang but cheated a ton - my hands were killing me.
Rd 1 & 2 did plank on toes. Rd 3-5 did 30 secs toes/30 secs knees.

Donette said...


The Opposite of Imagination said...

15:39 - 3 rounds
45 lbs squat cleans
Held on the bar every time as long as I could. Dropped and then started again until the timer beeped.

laura said...

Oh good read comments afterward, ditto to it all lol! Way harder than I thought it would be. Plank stayed out with arms extended, then went to bent elbows, some rounds did both because arms were killing me.
Straight arm hang on bar as much as possible, hands hurt. One round I cheated and put my foot in the band to help with weight, all other rounds I dropped and repositioned hands to stop it from hurting! I kept telling myself that pain was good,i am getting stronger!

30# squat as deep as I could

Andrea McElvaine said...

19:15 30# no bar so did low plank for those

Becky said...


S.J.09 said...

Hard! 21:13

Brandy W. said...


Jenni said...

First 2 rounds as RXed.
Round 3: readjusted hands half way through 1 minute hang.
Rounds 4 & 5: 30 second hang.

slydegirll said...

About 15 minutes, only I totally cut the planks and hangs to only 30 seconds each after the first round. I could feel my back tightening up in blanks right about 25 seconds in, and that's no good. And I kind of hurt my wrist in the hangs even in the shortened time frame...

Tiffany said...

Holy cow that was so much harder that it looked! 20:58, 20# squat cleans. For the hang I had to stand to readjust my hands a couple times each minute.