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Hiit Mamas

Drop Your Excuses To The Floor

Monday 08.19.13

“Keller“

3 rounds for time:
Run 400 meters
21 Kettlebell swings, 20 lbs
12 Pull-ups (assist as needed)

Compare to 05.21.13

Post time to comments.

90 DAY CHALLENGE III: DAY 44
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
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Tagged With: 3 rounds, 90 Day Challenge, Keller, kettle bell, pull-up, run 46 Comments

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Comments

  1. Amy says

    August 19, 2013 at 10:13 am

    12:06 subbed bpu for pull ups. I'm weary about pull ups because I've stained a muscle in my neck doing them 3 times last spring/early summer. Have a great week mamas!

    Reply
  2. Denise says

    August 19, 2013 at 10:33 am

    13:50 as RX'd

    Pull-ups with assistance from band
    T-mill
    Full extension on KB swings

    Reply
  3. Julie says

    August 19, 2013 at 10:58 am

    13:17
    Outside run (to stop sign and back)
    Pull Ups- First one of every round completely on my own!! Followed by jumping pull ups and then last 6 of every round were chair assisted

    Reply
  4. mbrous2 says

    August 19, 2013 at 11:13 am

    14:37, 25#, chair assist
    Compared to 15:45, 20# 🙂

    Reply
  5. Lynn says

    August 19, 2013 at 11:17 am

    10:13 with jogging stroller
    24x bpu instead of pull ups (bar still down)

    Reply
  6. lizalena says

    August 19, 2013 at 11:19 am

    13:09
    Subbed bpu's 20, 15, 12
    The rest as rx'd

    Reply
  7. Kjnobes says

    August 19, 2013 at 11:19 am

    13:23 – at the gym so took a little bit to move between exercises

    Reply
  8. Lauren says

    August 19, 2013 at 12:19 pm

    11:50 (compared to 12:50). Distances are a little rough and maybe I wasn't doing my squats as low? Same with pu's: 6 from standing, 6 reverses

    Reply
  9. Becky says

    August 19, 2013 at 12:26 pm

    14:39 compared to 14:04 but I'd like to think my pull ups were less assisted?

    Reply
  10. JanelWarner says

    August 19, 2013 at 2:05 pm

    11:20
    Push-ups, no pull up bar

    Reply
  11. Rachael says

    August 19, 2013 at 2:16 pm

    14:42 compared to 15:43
    Swings could have been a little deeper.

    Reply
  12. James Family says

    August 19, 2013 at 2:31 pm

    12:10
    jumping pull-ups

    3 mile run

    Reply
  13. martha says

    August 19, 2013 at 2:40 pm

    10:21
    7, 3, 3 real pull ups each round

    Reply
  14. Ian and Amy says

    August 19, 2013 at 3:10 pm

    10:57

    Reply
  15. Heather Lipe says

    August 19, 2013 at 3:31 pm

    13:58
    .25 on treadmill 55# assist on pu
    Kept timer going while running between treadmill and pull up rack

    Reply
  16. Michelle V says

    August 19, 2013 at 4:56 pm

    13:12 run on treadmill 15lb kettle bell and push ups instead of pull ups.

    Reply
  17. Zareena Koch says

    August 19, 2013 at 5:05 pm

    13:48 with improved run time but assisted pull ups.

    Reply
  18. Heather Foster says

    August 19, 2013 at 5:15 pm

    30 jumps 20 Hollow rockers for 400m (knee)
    Push ups in place of pull ups
    7.41

    Reply
  19. Linda Slater says

    August 19, 2013 at 5:16 pm

    5:52
    3 Times for Time:
    21 KB's 20 lbs
    12 Push Ups
    21 Hollow Rockers

    Reply
  20. Katie Fuller says

    August 19, 2013 at 5:58 pm

    12:34
    10 lb kb

    Reply
  21. Amber Carter says

    August 19, 2013 at 7:47 pm

    10:20 as rx

    Reply
  22. Amber Carter says

    August 19, 2013 at 7:49 pm

    Oops, should say 10:50

    Reply
  23. meolin says

    August 19, 2013 at 8:15 pm

    15:52-
    Jump to pull-ups 🙂

    Reply
  24. Shawntae Berry says

    August 19, 2013 at 9:21 pm

    Shawntae 10:36 jump pull ups

    Reply
  25. Maura Sumpter says

    August 19, 2013 at 9:44 pm

    First group step. Then 12:18 80# assist. Then teaching group power tonight.

    Reply
  26. roni says

    August 19, 2013 at 10:10 pm

    11:15
    2:00 jump rope- no treadmill, 25# kettle swings, pull up with band

    Reply
  27. Ana Liston says

    August 19, 2013 at 11:34 pm

    11:48
    400m outside run
    21 Russian KB swings, 25#
    12 pullups with band
    x3

    Reply
  28. Donette says

    August 19, 2013 at 11:39 pm

    12:30, down from 12:57 in May. Hopefully less assisted on the pull ups.

    Reply
  29. Shavanah Moya says

    August 20, 2013 at 12:20 am

    12:45!

    Beat my old time by 1:10 including running with the jogging stroller!

    I can't thank you enough Jenni for helping me improve so much by posting these workouts and keeping me motivated!

    Reply
  30. Laura Yule says

    August 20, 2013 at 12:25 am

    6:32
    skipped rope for 2min, no treadmill
    kettle bell swings with 10lb dumbbell, push ups for pull ups as don't have pull up bar

    Reply
  31. Jennifer Gores-Todd says

    August 20, 2013 at 1:09 am

    14:26 compared to 14:02 last time, but used 20# for Kb instead of 10#

    Reply
  32. Jana Pace says

    August 20, 2013 at 3:17 am

    10:49 pull downs, 10 # bell. Minus 2 minutes!

    Reply
  33. Jenni says

    August 20, 2013 at 6:11 am

    9:54
    Jump pull-ups
    22.5 lb kettle bell swing with a dumbbell

    Reply
  34. Berta Crowe says

    August 20, 2013 at 10:40 am

    My time is NOT close to everyone else's BUT…I did improve, so…YAY!!

    Today's time: 19:47
    5/22 time: 20:24

    Reply
  35. Rissa W says

    August 20, 2013 at 10:41 am

    11:20
    Completely read the workout wrong, did KTE instead of pull ups! Oh well! At least I was moving!

    Reply
  36. KPgr8ful says

    August 20, 2013 at 11:31 am

    8:48
    T-mill, 20# db for kb, assist pull-u
    Compared to 8:45

    Reply
  37. Kate Huether says

    August 20, 2013 at 3:40 pm

    14:10 compared to 14:21. Done after doing 8/20/13 WOD. Same mods but with 200 jumping jacks instead of 400m run each round.

    Reply
  38. Living Simple Living Clean says

    August 20, 2013 at 7:10 pm

    K=13:05. J=9:35

    Reply
  39. jroweton says

    August 21, 2013 at 12:06 am

    8:17
    2 rounds only

    200 single JR
    20# swing
    Jumping pull-ups

    21 KIndergarteners are wearing me out

    Reply
  40. laura says

    August 22, 2013 at 2:20 am

    14:20 as rxd. Asstd band pullups

    Reply
  41. Marguerite Spriggs says

    August 22, 2013 at 2:36 pm

    11:35 used 12kg kettle bell (about 26 pounds) and assisted pull-ups.

    Ran a 10k race Sunday in 54:03!

    Reply
  42. Shara says

    August 22, 2013 at 6:17 pm

    11:24 used the gravitron machine for pullups with 120 lbs assistance.

    Reply
  43. Maria Ernestine says

    August 27, 2013 at 9:30 pm

    Pat – 12:10 #25
    Maria – 12:10 #20

    Reply
  44. Jen O says

    August 28, 2013 at 4:51 pm

    7:53
    Sub'd Burpees for running (my little one was sleeping), and had to do jumping pull-up's- I still haven't got my pull-up's back yet 🙁

    Reply
  45. Mrs. Stamp says

    August 29, 2013 at 1:28 am

    13:02

    Elliptical run
    Incline pull ups

    Reply
  46. Erika Sullivan says

    September 14, 2013 at 2:02 pm

    16:38 but pull-ups were standing on a box and pulling up upper body

    Reply

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