• Home
  • WOD Access
  • FAQ
  • EQUIPMENT
  • Blog
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 11.27.12

5 rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 10 pounds each

WOD Demo:
 (make sure you don’t shrug!)
Tweet
Pin
Share
0 Shares

Tagged With: 5 rounds, bent row, burpee, run 84 Comments

« Previous post
Next post »

Comments

  1. What It Feels Like... says

    November 27, 2012 at 10:55 am

    18:36 as RXd!

    Reply
  2. Kristin says

    November 27, 2012 at 11:05 am

    36:49

    stepped in/out of push-up on burpees

    Reply
  3. Kirstyy says

    November 27, 2012 at 11:17 am

    5:04
    4:36
    4:40

    Made it 3 full rounds before I had to get my son. This is my first CFM workout. I'm 5 months postpartum with my first baby.

    Also, since it was super cold I couldn't take my babe outside for the run so I improvised with jumping jacks, high knees, and mountain climbers. So, I doubt my times are accurate but I still got a great workout.

    Reply
  4. Emily Nickles says

    November 27, 2012 at 1:23 pm

    19:15 as RXd. Did not sprint my runs though.

    Reply
  5. ivey patton says

    November 27, 2012 at 1:23 pm

    goodmorning!

    5:44
    5:55
    5:09

    burpees are no fun after a while! 🙂

    i wrote about you here, my dear, thanx for this site!!!
    http://www.durangomom.com/2012/11/discipline.html

    Reply
    • Jenni says

      November 27, 2012 at 7:58 pm

      I loved your post. I think we would be great friends. Good luck on your 30 day! Just say no to decay!

      Reply
    • Jenni says

      November 27, 2012 at 8:01 pm

      PS I love foothill home companion too. 😉

      Reply
  6. James Family says

    November 27, 2012 at 2:26 pm

    27:54

    Still working on getting better at my burpees, but making progress.

    Reply
  7. Marilyn says

    November 27, 2012 at 3:12 pm

    Stopped after 3 rounds cause I was short on time. Still great work out. 3 rounds took me 25:05. I'm slow:)

    Reply
  8. gilchrist says

    November 27, 2012 at 3:16 pm

    21:15
    I ran around my house and up and down my stairs for 2 1/2 minutes for the 400m since it was raining outside. I only did push ups for the burpees.

    Reply
  9. ShanaG says

    November 27, 2012 at 3:21 pm

    24:35
    Can barely type from shaking. 🙂

    Reply
  10. Tiffani Leavitt says

    November 27, 2012 at 3:23 pm

    I ran 2 miles with my 12-year old, so I skipped the running. 13:16 for the burpees and deadlifts. Added a push up to each burpee.

    Reply
  11. The Helgren Fam says

    November 27, 2012 at 3:25 pm

    22:28 as RXed
    4:19
    4:11
    4:34
    4:44
    4:38
    My husband joined me to encourage me and he finished in 21:08! Great workout!

    Reply
  12. Leslie says

    November 27, 2012 at 3:28 pm

    I'm shaking everywhere…
    4:20
    4:37
    4:17
    4:38
    4:21
    (22:13 total)

    Reply
  13. Wanda Petersen says

    November 27, 2012 at 3:28 pm

    I adapted this morning's rx. Only did 5 burpees–and that wasn't a pretty sight!!. My time was 35 minutes and I'm happy with that because I am making progress. Jenni, I was happy to see the older man in the today's demo. Motivating for me to keep working. He's probably not as old as me, however. 🙂

    Reply
    • Jenni says

      November 27, 2012 at 8:08 pm

      That is awesome! Go Mama! 🙂

      Reply
  14. There Once Was A Bee says

    November 27, 2012 at 3:48 pm

    Only 3 rounds after my 3 mile run this morning. Had to take my kindergartener to school

    14:22
    Dislike burpees

    Reply
  15. JanelWarner says

    November 27, 2012 at 3:54 pm

    23:18 with 10 burpess each round.

    Reply
  16. Unknown says

    November 27, 2012 at 4:12 pm

    First time to post and I have only been doing this about a week.

    My burpees were super sloppy, and I only had 5 lb dumbells, but otherwise it took me 23.43. I am proud of that.

    Also, I liked the video attached since I am new at this. I loved being able to see what it is supposed to look like from my phone this morning (instead of going to the full site) before I got out of bed to have a vision and motivation for my workout.

    Reply
  17. Thalyta says

    November 27, 2012 at 4:13 pm

    27:20
    Those burpees were killers! After the second round I had a hard time getting them done. I rested a lot while trying to complete them. I also did a modified version, no pushup or jump at the end. I don't have a 10# weight so I used my 3# and 5# in each hand.

    Reply
  18. Megan says

    November 27, 2012 at 4:18 pm

    This was my first time. As RX'd except I had to use 5# dumbbells (time to go shopping!).

    Total time: 23:03
    Break-down:
    4:42
    4:20
    4:36
    4:48
    4:38

    One question (just to make sure I'm doing this correctly): do you let your timer run until the end of your round or do you pause it until you get started on the next task?

    Reply
    • Dasha Estalilla says

      November 27, 2012 at 4:50 pm

      Run the timer for the total time, break down by the round is not needed. (Makes you work harder to get better total time;)

      Reply
    • Jenni says

      November 27, 2012 at 8:11 pm

      Dasha is right. Unless specified, like yesterday's WOD, let the timer run.

      Reply
  19. Erin says

    November 27, 2012 at 4:42 pm

    DNF- my shoulder quit after 2 rounds in 12 ish min. Slow elliptical to finish,

    Reply
  20. Noelle Rowe says

    November 27, 2012 at 4:46 pm

    20:59-burpees are death but keep em coming!! Great workout!

    Reply
  21. Ian and Amy says

    November 27, 2012 at 4:47 pm

    21:55- rough!
    Question: I've been doing burpees for along time now. Maybe I'm doing something wrong. Sometimes in the videos it looks like they are going flat to the floor? I just hover over the ground as low as I can go? Am I doing them wrong?

    Reply
    • Jenni says

      November 27, 2012 at 8:19 pm

      Go down flat then jump up, just like the demo video today. Hovering would be HARD!! 🙂

      Reply
    • Ian and Amy says

      November 27, 2012 at 8:28 pm

      K thanks. I don't know why it has taken me this long to figure that out 🙂 maybe hovering isn't ye right word. Basically a plank but low to the ground? Anyways. I'll start doing them the right way now 🙂
      Thanks!

      Reply
  22. Dasha Estalilla says

    November 27, 2012 at 4:53 pm

    21:35
    Subbed 100 JJ for the runs. Otherwise as Rx. My burpees were pathetic on the last 2 rounds.

    Reply
  23. Sara Kay says

    November 27, 2012 at 5:01 pm

    37:34
    Very slow step-in and out burpees with rests, but did the whole thing! Thanks!

    Reply
  24. kasey says

    November 27, 2012 at 5:34 pm

    28:08 as rx'd. That was rough. This is week 13 for me. No way I could have done all 100 burpees 13 weeks ago. It's still the running that slows me down, but I continue to improve. Have to remind myself this is what I get for smoking for almost 2 decades. Quit in April for good.

    Reply
    • Valentine says

      November 27, 2012 at 7:34 pm

      Good for you!! Proud of ypou for quitting smoking 🙂

      Reply
    • Jenni says

      November 27, 2012 at 8:21 pm

      Me too! Good job Kasey! Super proud of you for choosing health!

      Reply
  25. Leah says

    November 27, 2012 at 5:38 pm

    21:10 as rx'd.

    Reply
  26. Suzanne says

    November 27, 2012 at 5:57 pm

    I am gassed!!!! Scaled it down to 3 rounds, walked/jogged the 400 meter part on my treadmill, and only did 10 burpees (step back/step up, did the db bent row as RXed….can't wait until I can do the whole thing as RXed!!!!

    22:31

    Reply
  27. Duke~N~Morghan says

    November 27, 2012 at 5:59 pm

    22:20 pushing the girls in the jogger for the run.

    Reply
  28. Maureen Hrdlicka says

    November 27, 2012 at 6:18 pm

    33:04 and couldn't do the last two rounds of burped-subbed in girl push-ups

    Reply
  29. Courtney says

    November 27, 2012 at 6:27 pm

    i only had time for 3 rounds.

    13:24

    but did a kickboxing class, too!

    Reply
  30. Carol says

    November 27, 2012 at 6:55 pm

    14:45 but with lots of modifications. Subbed 50 jj for running (not as hard by far, I know, but the best I could do today!); 10 burpees for the first 4 rounds, push-ups for the last round; bent row as rx'd. This was tough for me! Hopefully I can hang in there better when this workout cycles back around.

    Reply
  31. Tad n' Tina says

    November 27, 2012 at 7:05 pm

    28:03.3

    Subbed Burpees with push ups on incline and wall jumps

    Reply
  32. Laura K says

    November 27, 2012 at 7:10 pm

    24:19…gotta get faster at burpees!

    Reply
  33. Casey Griffith says

    November 27, 2012 at 7:30 pm

    33:40 as rx'd! Slow but steady 🙂

    Reply
  34. Valentine says

    November 27, 2012 at 7:32 pm

    27:34, I ran…. I ran…. I ran!!!!!!! Super excited and it felt the best it has in a long time 🙂

    Reply
  35. Linds says

    November 27, 2012 at 7:50 pm

    20:27

    Each round with:
    2min stationary cardio (jacks, squats, high knees) and only 10 burpees (1/2 of the step touch)

    Reply
  36. Jenni says

    November 27, 2012 at 7:54 pm

    22:00
    350 meter runs (on accident)

    Chris:
    19:15
    modified burpees (shoulder injury)
    25 lb dumbbells

    Reply
  37. Vanessa says

    November 27, 2012 at 8:12 pm

    24:10 That was a killer for me, because of the burpees. Ordered my CF Tank today. My husband is jealous!! 🙂

    Reply
  38. Heather Foster says

    November 27, 2012 at 8:25 pm

    First time joining this awesome club of crossfit mamas. I'm excited!
    3.32
    3.55
    3.41
    3.40
    3.31
    Total work out was 19.41
    I did push up burpees the first two sets and then no push ups on the burpees the last three sets.

    Reply
  39. LeeMac says

    November 27, 2012 at 8:38 pm

    22:39
    Didn't do the little hop up on the last round of Burpees. Other than that as Rx'd.

    Reply
  40. LZAng says

    November 27, 2012 at 8:49 pm

    18:07 3 rounds as rx'd.
    I've been dealing with a stomach bug since Thanksgiving; apparently I wasn't as ready as I thought to get back into things. I almost threw up after the third run so I took a minute (included in time) and then very slowly finished that round. Goo. Hope tomorrow is better.

    Reply
  41. Stefanie says

    November 27, 2012 at 9:03 pm

    28:20 – During each round I assured myself that we would quit after this round. Told myself that 2 rounds was good enough, or 3, or 4… but somehow after the row-things, I was ready to run again. That is how I was tricked into doing all five rounds.

    Reply
  42. QueenBeeBerta says

    November 27, 2012 at 9:10 pm

    31:49 – I ran the first round, but still recovering from chest cold and thought I was going to cough up a lung! SO…I biked 400 meters at 10 resistance and no less than 15/mph for the last 4 rounds. Burpees w/no jumps at the end – used 2 12-lb dumbbells on bent over rows. OH – did I mention I "ran" down the stairs afterwards? Not by choice, my legs almost gave out! lol 🙂

    Reply
  43. erin elmore says

    November 27, 2012 at 9:18 pm

    19:20 as Rxed………felt good during workout then a couple hours later I could barely walk bc of pain in the inside of my left knee……not sure what is going on.

    Reply
  44. Heather says

    November 27, 2012 at 9:19 pm

    39:57. That includes having to run up/down the stairs before and after every run, which takes about 30-45 seconds each time. Next time there's a run with the strength moves I'll stop the timer and see how much that improves my times.

    Reply
  45. Christina Calhoun says

    November 27, 2012 at 9:39 pm

    32.75 minutes with rests during the burpees, which are killer!! Made me want to puke!!

    Reply
  46. Alisa says

    November 27, 2012 at 10:36 pm

    26:10
    No pushups on burpees last 2 rounds but I did crank up the speed to 7mph on last round. Feeling good!

    Reply
  47. Jodie says

    November 27, 2012 at 10:40 pm

    I had time for 2 rounds. 8:40.

    Reply
  48. The Weavers says

    November 27, 2012 at 10:41 pm

    23:31 Burpees 🙁

    Reply
  49. Jacke299 says

    November 27, 2012 at 11:26 pm

    30:17 subbed burpees for 50 jumping jacks each round and only had 8lb dumbells 🙂 great workout

    Reply
  50. Mindi says

    November 27, 2012 at 11:33 pm

    25:25 need to improve my form on burpees

    Reply
  51. vinoyasa says

    November 28, 2012 at 12:06 am

    25:24, damn burpees. I do like doing them the way that is shown in the video though. I had been doing them the "long" way – jump back into plank, pushup, then jump up.

    Reply
  52. Andrews family says

    November 28, 2012 at 12:17 am

    couldn't run today, so I subbed each 400m for 2 mins of running stairs (sucks!!) – I am spent!

    21:40

    Reply
  53. SarahMC says

    November 28, 2012 at 12:20 am

    25:03

    12.5 lbs in each hand
    half girl puchups, half boy pushups

    Reply
  54. paleonewbie says

    November 28, 2012 at 1:24 am

    16:16 as RXed

    3:18
    3:15
    3:14
    3:16
    3:15

    Did full plank style burpees; hate them but love them. Having a great time with these workout. This is the end of my first week :).

    Reply
  55. ivonne says

    November 28, 2012 at 2:04 am

    21:08 I HATE burpees!!!!

    Reply
  56. Lourdes says

    November 28, 2012 at 2:18 am

    1.25 m warmup then

    24:23

    I did it with 8#s.

    I hate burpees!

    Thanks Jenni!

    Reply
  57. Laureen H says

    November 28, 2012 at 2:58 am

    26:57 as Rx'ed

    Reply
  58. Reba Haskell says

    November 28, 2012 at 3:23 am

    21:00
    20 x 16# rows and push-ups for burpees (since I'm on 6 day work weeks until the end of year.)

    Reply
  59. Letakix says

    November 28, 2012 at 3:54 am

    19:50 – with mod for 2 min each round of jump rope or jacks since it was super cold and windy outside and I didn't want to run in it 🙂
    Great workout… thanks for the WOD!

    Reply
  60. Kate Huether says

    November 28, 2012 at 4:00 am

    Kate: 19:53 with 15 lbs each dumbbells.
    James: 19:21 with 15 lbs each dumbbells and doing pushups/ mountain climbers instead of burpees.

    Feeling exhausted but already seeing transformations! Thanks Jenni!!

    Reply
  61. Kimberly says

    November 28, 2012 at 4:00 am

    19:15 as r'xd
    I didn't push the runs since I did the WOD after work and dinner!

    Reply
  62. gwenram says

    November 28, 2012 at 6:03 am

    30:16

    I feel the more WOD I do the slower I get sheeesh!

    I googled 400 meters to miles and it said .25 miles

    So I did a total of 1.25 miles, 20 burpees in sets of 10, and didn't follow directions and did 10 bent over rows with 15 lbs 🙂 for all 5 rounds.

    Question: is it cheating if you don't do a complete push up during burpees? One CF video I saw for burpees they did the standing jump to the "plank" like position but no full push up. It still hurts either way 😉 JW! Thanks

    Reply
  63. gwenram says

    November 28, 2012 at 6:05 am

    Oh and just to make myself feel better 😉 I ran on tread mill so that adds some time from getting on and off right?! Wishful thinking.

    Reply
  64. Malina Pereza says

    November 28, 2012 at 8:36 am

    17:46 rxd. Never thought I'd be able to do that many burpees!!

    Reply
  65. msuto says

    November 28, 2012 at 5:32 pm

    23:23 as rx'd

    Reply
  66. Frankee says

    November 28, 2012 at 6:54 pm

    37:23 – 15 lb. dumbells

    That was tough. Especially the burpies. Then I realized I've been doing the wrong. I've been hovering like Ian and Amy, and yes it is Very Hard!! That took most of my time. Great workout though!

    Reply
  67. Debbie says

    November 28, 2012 at 8:34 pm

    39:48 brutal..
    I subbed 600meter rowwing for run
    I am soooo sore after yesterdays WOD..keep them coming and thank you

    Reply
  68. CathyOz says

    November 29, 2012 at 1:03 am

    22.09 subbed pushups for burpees

    Reply
  69. mary says

    November 29, 2012 at 1:04 pm

    28:35 ax rx'd (with push-ups)

    Reply
  70. Mindy Kroll says

    November 29, 2012 at 3:11 pm

    22:48 with 30 rows each round instead of 15. HATE burpees…especially after runs. Good workout!!!

    Reply
  71. Avis Weiss says

    November 29, 2012 at 7:08 pm

    33:19 it was cold outside so my lungs were burning,took plenty of rests during the burpees, those were tough!

    Reply
  72. blueyezcryin says

    November 30, 2012 at 2:40 am

    38:25. I'm very disappointed in myself. I had to do it on a treadmill and I had to walk mostly bc I'm healing from a broken tailbone. My burpees were a slow process as well.

    Reply
  73. Bethany Ingram says

    November 30, 2012 at 11:37 pm

    21.56 total
    4.35
    4.19
    4.30
    4.30
    4.00

    Ran a mile before and did 11/30 work out also
    Whoop!

    Reply
  74. Crystal Harper says

    December 2, 2012 at 10:20 pm

    27:12, 15lb db in each hand for rows, and boy pu for burpees…these are so killer!!

    Reply
  75. mary says

    December 6, 2012 at 10:33 pm

    28:35

    Reply

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Disclaimer

Hiit Mamas is a high intensity workout regimen that may require the use of specialized equipment. You should consult a physician or other medical professional prior to engaging in physical activity or workout of the day (WOD). If your physician or medical professional advises against activities as provided on this site – DO NOT PARTICIPATE – follow the advice of your medical professional. You have the independent responsibility to determine (in conjunction with your medical professional) if you should perform, use or modify any of the information displayed on this site and you assume the risk of any injury or death. Hiit Mamas makes no express or implied warranties of any type and does not guarantee the accuracy or completeness of any information on this site. Hiit Mammas does not extend any type of warranties of fitness for a particular purpose or warranties of merchantability with regard to information or use of
information on this site.

Hiit Mamas assumes no responsibility or liability for any loss or damage and specifically disclaims liability from any and all damages as a result of the use or misuse of any information on this site, whether it be incidental or consequential.

The content on this site is for informational purposes only and is used at your own risk.

Copyright © 2022 HIIT Mamas. Development by Moonsteam Design.