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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 12.04.12

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest.
Perform 8 consecutive intervals of each of the following
exercises:

10 lb Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump (Reps)
Push-press, 20 lbs (Reps)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals.
The score is the total of the
scores from the four stations.

Compare to 09.20.12

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Tagged With: box jump, push-up, sumo, tabata, wall ball 84 Comments

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Comments

  1. Kristin says

    December 4, 2012 at 10:03 am

    Wall Ball – 57
    Sumo Deadlift – 60
    Box Jumps – 92
    Push Press – 74

    Total: 283

    Reply
  2. Meredith Pross says

    December 4, 2012 at 1:46 pm

    I hope I log this right lol. Either way, my body feels like jello. Fantastic workout!

    Wall Ball (subbed db thrusters with 10 lb db)- 8
    Sumo Deadlift (20 lbs) – 8
    Box Jumps – 6- shakkkyyy legs!
    Push Press (20 lbs)- 4- painful. painful.

    Total: 26

    Thank you for posting such a great workout!

    Reply
    • Jenni says

      December 5, 2012 at 6:11 am

      You're very welcome!

      Reply
  3. Brent and Britta says

    December 4, 2012 at 2:28 pm

    Wb: 12
    Sumo (10 lbs.): 11
    Box: 19
    Pp (10 lbs.): 16

    Total: 58

    Reply
  4. ShanaG says

    December 4, 2012 at 2:43 pm

    Did slams instead of wall ball – 80
    DL high pull – 54
    Box jumps – 76
    Push press – 60
    *this is one of my favs so far….loved it!

    Reply
    • ShanaG says

      December 4, 2012 at 2:51 pm

      Just realized I scored my wrong…oops! I added all 8 rounds up for total of each exercise. My score would be more like 34

      Reply
  5. Misti says

    December 4, 2012 at 2:46 pm

    Wall ball ( subbed squat thrusters ) 10
    Deadlift 7
    Box jumps 7
    Push press 5. *OUCH!!!!!*

    Total 29 and I'm going to die now.

    Reply
  6. gilchrist says

    December 4, 2012 at 3:00 pm

    I subbed Thrusters for Wall Ball
    10, 9, 8, 10 = 37

    Added 11 to the last time on 9.20.12

    Reply
  7. Sara Kay says

    December 4, 2012 at 3:02 pm

    Ok, so I'm still learning. I did a circuit of the 4 stations 8 times. Whoops. I looked at the comments on 9.20.12 to see how to add the score…here goes:

    Wall Balls: 9
    Sumo DL + HP: 6
    Box Jumps:6
    PP: 8
    Score: 29
    Total Reps of Everything: 313

    Added a 1/2 mile run and pull-up practice: 3 sets of 5 pull up rep's + hang for 10 seconds. 70-80lbs assistance

    Great workout! I'm definitely getting stronger!

    Reply
  8. Kirsten says

    December 4, 2012 at 3:23 pm

    Ok, it took me a while to figure this out, but I did 8 reps of thrusters (15 lb) for wall ball (20sec each rep, 10sec rest between), then 8 reps high pull (30 lb)… is that right?

    27
    8
    8
    10
    =53

    Reply
  9. Tiffani Leavitt says

    December 4, 2012 at 3:31 pm

    Subbed thrusters for wall ball = 13
    Deadlift = 12
    Box jumps = 11
    Push Press = 18
    Total = 54
    LOVED this one!

    Reply
  10. Jen Roe says

    December 4, 2012 at 3:32 pm

    WB (14lb) 9
    DL (35lb) 12
    Box Jumps 13
    PP 11

    Total: 45

    My shoulders are sore!

    Reply
  11. Letakix says

    December 4, 2012 at 3:36 pm

    As Rx'd
    wb: 17
    sumo dl: 13
    box jump: 10
    pp: 15

    Total: 55

    Great workout! I didn't think I would make it through the push presses by round 6, but my last round was the 2nd highest # of reps 🙂

    Reply
  12. kasey says

    December 4, 2012 at 3:38 pm

    well i screwed up and did box jump right after wall ball and therefore push press right after sdhp which i think hurt my score due to muscle fatigue, but i still improved. i also have a real 18" box now which last time i just did squat jumps.still using 15 lb ball and 20 lbs on pp and sdhp.

    today's score:
    11, 11, 7, 9 = 38

    9/20/12 score:

    9,10,10,5 = 34

    Reply
  13. Joy Helgren says

    December 4, 2012 at 3:43 pm

    For wall ball used an exercise ball that was 5# – 18
    24# Deadlifts- 8
    12" box jumps- 17
    25# push press- 11
    Total: 54

    At the end of push press I could not push through the last rep to get an extra! My heart was beating SO HARD today! Ran 1.5 miles after.

    Reply
  14. Leslie says

    December 4, 2012 at 3:45 pm

    19, 11, 8, 15 = 53

    Total all events = 488

    This was a great sweat!

    Reply
  15. Jennifer Gratiot says

    December 4, 2012 at 4:00 pm

    Thrusters @ 25lbs for Wall Ball- 7
    Sumo-Dead Lift @ 25lbs- 4(slipped up here)
    Box Jumps- 13
    Push Press @ 25lbs- 10

    Total- 34… Arms are jelly now, thanks!

    Reply
  16. Wanda Petersen says

    December 4, 2012 at 4:04 pm

    Total low scores= 8 + 4 + 6 + 3 = 23

    Wall ball only 6#.
    Step ups on 12 inch box not jumps.

    Happy I finally figured out there was a phone app Tabata timer for this!

    Reply
    • Jenni says

      December 5, 2012 at 6:23 am

      Me too! Is it HITT? I used mine the first time today and loved it!!

      Reply
    • Jenni says

      December 5, 2012 at 6:27 am

      HIIT

      Reply
  17. Madeline @ Food, Fitness, Family says

    December 4, 2012 at 4:22 pm

    Wall Ball (12#): 11
    Sumo: 10
    Box Jumps: 8
    PP: 10

    Total: 39

    All Total: 304

    Ran 3 miles before the WOD. Loved it!

    Reply
  18. Mindy Kroll says

    December 4, 2012 at 4:27 pm

    Ran 2 miles first. 13+12+20+11 = 56. Compared to 53 last time. DYING and legs SHAKING!

    Reply
  19. Mindi says

    December 4, 2012 at 4:28 pm

    Jenelle=40
    Shawntae=36
    Robyn=37
    Megan=got it done!
    Lauren=32
    Mindi=37

    Reply
  20. Valentine says

    December 4, 2012 at 4:28 pm

    subbed wall balls with squat thrusters:

    STH: 10
    SDL: 11
    BJ: 10
    PP: 10
    total: 41

    Reply
  21. Mindy Kroll says

    December 4, 2012 at 4:29 pm

    Just realized I did thrusters instead of push press. I get those so confused. Oh well, try to get it right next time.

    Reply
    • Jenni says

      December 5, 2012 at 6:28 am

      Ha ha. My hubby did the same thing! 😉

      Reply
  22. Bethany Peterson says

    December 4, 2012 at 4:31 pm

    Wall-Ball: 10
    Sumo: 8
    Box Jumps: 6
    Push Press: 7

    Total: 31

    Wow, totally weak compared to many of you ladies, but I only just started this week. I am a momma-to-be (6 week preggo) and want to be a strong, healthy mom 🙂

    Reply
  23. Bethany Peterson says

    December 4, 2012 at 4:31 pm

    Wall-Ball: 10
    Sumo: 8
    Box Jumps: 6
    Push Press: 7

    Total: 31

    Wow, totally weak compared to many of you ladies, but I only just started this week. I am a momma-to-be (6 week preggo) and want to be a strong, healthy mom 🙂

    Reply
  24. Erin says

    December 4, 2012 at 4:39 pm

    I scored wrong- totals not reps. Whoops. Here is total and guess

    WB 65: 8
    Sdlhp: 57: 9
    Box jump : 50:5
    Pp: 55: 8
    Total

    Reply
    • Erin says

      December 4, 2012 at 4:42 pm

      Totals didn't post. 227: 30

      Reply
  25. Sarah B. says

    December 4, 2012 at 4:50 pm

    Wall Ball – 17 (But I used an 8lb. ball and I just threw it up in the air instead of against the wall, so I think that made my score higher than it should have been if I was really doing it as rx'd.)
    Sumo DL – 8
    Box Jump – 8
    Push Press – 8
    Total = 41

    Reply
  26. Beattie Family says

    December 4, 2012 at 4:53 pm

    Wball 14
    Sumo 9
    Box jump 8
    Push press 8

    Total: 39
    Didn't want to work out today, but glad I did.

    Reply
  27. Beattie Family says

    December 4, 2012 at 4:53 pm

    Wball 14
    Sumo 9
    Box jump 8
    Push press 8

    Total: 39
    Didn't want to work out today, but glad I did.

    Reply
  28. Ian and Amy says

    December 4, 2012 at 5:00 pm

    15+12+12+12=51
    Compared to 44!

    Reply
  29. Heather Press says

    December 4, 2012 at 5:09 pm

    I'm not sure I did this one right BUT…
    wall-ball – 10
    sumo – 10
    box – 12
    push – 6

    Total – 38

    my arms feel like jelly!!!

    Reply
  30. Heather says

    December 4, 2012 at 5:23 pm

    Wall-balls 7
    Deadline high-pulls 10
    Box jumps 7
    Push-press 8

    Tabata total score 32

    Reply
  31. Maureen Hrdlicka says

    December 4, 2012 at 5:37 pm

    42-push presses killed me!

    Reply
  32. Brian and Becky Harrell says

    December 4, 2012 at 5:55 pm

    WB (light ball) -13
    Sumo @ #20 -12
    Box 16.5" – 9
    Push press @#20 -18
    Total= 52

    Great workout! This is a good one for me. Now I just need proper equipment… Using a large log for Sumos and push press is not ideal 🙂

    Reply
  33. ivonne says

    December 4, 2012 at 6:07 pm

    I change this workout for my self cause I don't want to do anything with my hurt right wrist so this is what I did
    CFSU's 12
    Squats 16
    CFSU's 13
    Squats 18
    Total= 59
    It still felt great abs and legs were burning!! I also run 3 miles earlier today at 24:31minutes

    Reply
  34. Heather Foster says

    December 4, 2012 at 6:26 pm

    WB: 10 Lowest rep 10#
    SDL:10 Lowest Rep 30#
    BJ:10 Lowest Rep
    PP:10 Lowest Rep 30#

    SWEATY!!!

    Reply
  35. Elizabeth Seitz says

    December 4, 2012 at 6:38 pm

    10 lb thrusters- 7
    20 lb sumo dead lifts-7
    box jump- 10
    10 lb. push-press- 11

    ouch

    total- 35

    Reply
  36. The Weavers says

    December 4, 2012 at 6:50 pm

    I hope I did it right. 14+18+20+10=62
    Amanda

    Reply
  37. LeeMac says

    December 4, 2012 at 7:18 pm

    Wall ball 24 (used a dumbbell and did not actually throw it)
    Sumo deadlift 12
    Box jump (15") 8
    Push press 10

    My shoulders are useless right now!

    Total: 54

    Reply
  38. Lori T. says

    December 4, 2012 at 7:25 pm

    10# – 12 reps
    20# – 7
    (Step ups) – 6
    20# – 8
    Total: 33

    Reply
  39. Carol says

    December 4, 2012 at 7:50 pm

    13-9-8-6 for a total of 36. Had to switch to 5 lb dumb bells after the first two rounds of push press.

    Reply
  40. Andrews family says

    December 4, 2012 at 8:26 pm

    15-13-12-14= 54 Compared to 48 in Sept.

    Tried to do this one before breakfast and totally bonked. Convenience does not equal a good idea!!

    Reply
  41. Linds says

    December 4, 2012 at 8:36 pm

    10 lb Wall-ball (subbed 5# hand weight thrusters) – 13
    Sumo deadlift high-pull (10# hand weight) – 9
    Box Jump (up one step) – 8
    Push-press (5# hand weights) – 12

    Total: 42

    Reply
  42. Mary Cahill says

    December 4, 2012 at 9:09 pm

    WB-6
    SD-10
    Subbed High knee jumps for box jumps-10
    PP-10
    It put a hurting on me!
    Going to go play on the new pull up bar gym my husband built!! He's a bar brothers fan.

    Reply
  43. QueenBeeBerta says

    December 4, 2012 at 9:10 pm

    4# wall ball – 10
    24# deadlift high pull – 14
    9" box jump – 8
    24# push press – 17

    TOTAL – 49

    Reply
  44. laura tosta says

    December 4, 2012 at 9:58 pm

    Wall ball – 10
    Sumo dead lift – 10
    Box jump – 10
    Push press – 8

    TOTAL = 38 feeling it!!!

    Reply
  45. Megan M. says

    December 4, 2012 at 10:05 pm

    Wb: 10
    Sdl: 8
    Box jump: 4
    Push press: 8

    Total: 30

    Reply
  46. Christina Calhoun says

    December 4, 2012 at 10:27 pm

    WB =11
    SD =10
    BJ =5
    PP =9

    Total = 35

    wooped my butt!!

    Reply
  47. Frankee says

    December 4, 2012 at 10:28 pm

    11, 10, 11, 8 = 40

    I was totally confused at first and thought that all four exercises was one interval, so I thought we had to go over all 4 exercises 8 times through a total of four times. I was dying. Then I realized each exercise is an interval, and it was still tough! Great workout!

    Reply
  48. Kat Miller says

    December 4, 2012 at 10:32 pm

    WB 8# : 10
    Sumo : 7
    Box : 7
    PP : 12

    Score: 36

    I wish my arms worked now. I'd love to mix a protein shake, but I can't reach the cabinet!

    Great workout!

    Reply
  49. Noelle Rowe says

    December 4, 2012 at 10:51 pm

    It was hard to keep track of the seconds for me, but I think my score was 54. It was a great workout!

    Reply
  50. vinoyasa says

    December 4, 2012 at 11:32 pm

    17 + 15 + 17 + 15 = 64!!!! Compared to 11 + 10 + 12 + 10 = 43, 21 point improvement. Holy cow. All I have to say is THANK YOU JENNI! The first fight gone bad was pretty much right when I started following your blog. Obviously you've helped me gain a lot of strength, but I didn't know how much until looking at my previous score for this WOD. I am addicted – I love Crossfit!!!!

    Reply
    • vinoyasa says

      December 5, 2012 at 12:15 am

      I should add that I don't do SDHP due to tendon strain issues, I do upright rows or muscle snatches… the last few reps are such a struggle!

      Reply
    • Jenni says

      December 5, 2012 at 6:35 am

      Rock on Mama! 🙂

      Reply
  51. zealygirl says

    December 5, 2012 at 12:07 am

    First day back in a while, and this was a doozy! My kids were cheering me on, and I feel good about my score:

    Wall Ball: 12
    Sumo: 12
    Box Jump: 12 (like 9")
    Push Press: 16
    Score: 52
    Total: 105 100 119 134 = 458

    Reply
  52. Bethany Ingram says

    December 5, 2012 at 12:14 am

    WB 17
    Sumo 11
    Box 11
    PP 18

    Sumo 35lb
    Total score 56

    Reply
    • Bethany Ingram says

      December 5, 2012 at 9:39 am

      Compared to 44 on 9/20

      Reply
  53. SarahMC says

    December 5, 2012 at 12:59 am

    thrusters with 10 lb dumbbells:7
    high pull: 7
    box jump: 8
    push press: 10

    Reply
  54. Suzanne says

    December 5, 2012 at 1:07 am

    First of all, it has been awhile since Pukey the Clown has visited me. I had to stop and rest to keep him at bay. 🙂

    Subbed 20lb Thrusters for Wall Balls: 8
    SDHP: 5
    Step-ups instead of box jumps: 11
    Push press: 5

    29 :/

    Reply
  55. Mrs. Holverson says

    December 5, 2012 at 1:13 am

    Great workouts. Thanks! I just started last week, so I'm not tracking yet.

    Reply
    • Jenni says

      December 5, 2012 at 1:55 am

      Start tracking your very first day. Your progress will impress you. 😉

      Reply
  56. Jacke299 says

    December 5, 2012 at 1:15 am

    Wall ball (subbed thrusters)-9
    Sumo dl- 7
    Box jump (subbed step ups) 7
    PP-6
    Total:29
    Whew! Fun one!

    Reply
  57. Fall4JC says

    December 5, 2012 at 1:25 am

    Subbed squat thrusts for wall balls and step ups for box jumps (didn't trust my legs after all those squats)

    15 with 4# dbs
    9 with 8# dbs
    10
    8 with 8# dbs
    Score=42
    400 total

    Reply
  58. Kate Huether says

    December 5, 2012 at 2:34 am

    Whoa, I don't know if any other workout has ever pushed me this hard.. that was rough!!

    WB: 13, 110 total
    Sumo 30lb: 13, 109 total
    Box Jump: 15, 147 total
    PP 30lb: 9, 77 total (the killer!!!)

    Score: 50, total 443

    I started this on Halloween, and in those 5 weeks or so I have lost 6 lbs and already see so much muscle definition. Today I even tried on all the pants in my closet, and every pair fit (just this past March I had to buy new pants because none of them fit!)! I am beyond excited.. thank you so so much. I'm addicted now!!

    Reply
    • Jenni says

      December 5, 2012 at 6:32 am

      That is so awesome! 🙂

      Reply
  59. Leah says

    December 5, 2012 at 3:36 am

    wall ball- 10
    sumo- 13
    box jump- 12
    push press- 13
    score- 48

    Reply
  60. gwenram says

    December 5, 2012 at 3:41 am

    WB 15lbs (thrusters)— 10 T=95
    Sumo 15lbs —8 T=70
    Box jumps (high knees)— 15 T=140
    Push press 15lbs— 8 T=72

    Total= 377

    Just what I needed after those 2 cookies earlier! 🙂 at least they were made with whole wheat!

    Reply
  61. Linda Slater says

    December 5, 2012 at 5:31 am

    Missed today's WOD! SLACKER!

    Reply
  62. CathyOz says

    December 5, 2012 at 7:05 am

    36 total. I used an app too, made it much easier.

    Reply
  63. Jenni says

    December 5, 2012 at 7:20 am

    score= 54
    total reps= 448
    30 lb sumo

    Chris:
    score= 46
    total reps= 400
    60 lb thrusters instead of push press

    Reply
  64. ivey patton says

    December 5, 2012 at 2:42 pm

    lost count along the way!

    feel like a rubber band!

    Reply
  65. Courtney says

    December 5, 2012 at 2:56 pm

    16 – 2 8 lb dumbbells
    12 – 16 lb
    13
    14 – 16 lb

    55 total

    Reply
  66. LZAng says

    December 5, 2012 at 4:25 pm

    Misread and did boxjumps first. Slipped on the second-to-last jump in the 8th cycle (was trying to beat my highest score) and now have a broken arm, I'm totally bummed. So to any of you using stools as a box, you may want to reconsider :/ Hoping to start the WODs again in a few weeks, minus my right arm

    Reply
  67. kasey says

    December 5, 2012 at 6:07 pm

    was so upset with yesterday's score i had to do it again today….

    today:
    12,12,7,11 = 42, total reps = 368

    9/20:
    9,10,10,5 = 34

    Reply
  68. Vanessa says

    December 5, 2012 at 11:44 pm

    12,11,10,13=46

    Reply
  69. Crystal says

    December 6, 2012 at 1:38 am

    Wall ball- 12
    Sumo DL 30lbs- 12
    Box Jumps- 8
    Push Press 30lbs- 6

    Total Score= 38

    Reply
  70. Liz says

    December 7, 2012 at 3:28 am

    Thrusters instead of wall ball this time.
    11
    8
    9
    10

    Total score: 38

    Reply
  71. Kimberly says

    December 8, 2012 at 2:17 pm

    WB 15
    Sumo 13
    Box 17
    PP 12
    Total 57

    Reply
  72. Jen Morse says

    December 11, 2012 at 6:17 pm

    30# for deadlifts and push press
    19" box jump

    11
    10
    7
    12

    Reply
  73. Jewel says

    December 11, 2012 at 11:42 pm

    No wall ball so I tossed a 10 lb dumbbell up and caught it. -14
    Sumo – 14
    Box Jump – 16
    PP – 17
    Total 61

    Reply

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