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Hiit Mamas

Drop Your Excuses To The Floor

Monday 11.18.13

HERO WOD

5 rounds for time of:
Run 400 meters
10 Deadlifts, 40-60 lbs
13 Squat cleans, 20 lbs
15
Push press, 20 lbs
3 Pull-ups (assist as necessary)
10 Walking lunges, carrying 20 lbs

Post time to comments.

In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, who died on April 26, 2012 from injuries sustained when his vehicle
encountered an improvised explosive device in Ghazni province,
Afghanistan.

90 DAY CHALLENGE IV: DAY 43
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: 5 rounds, 90 Day Challenge, clean, deadlift, Hero, lunge, press, pull-up, run, squat 51 Comments

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Comments

  1. Amy says

    November 18, 2013 at 11:19 am

    I have to get ready for work so I only had time for 4 rounds.

    21:47 with 45# bar, 20# everything else, and very assisted pull ups.

    Have a great week everyone!

    Reply
  2. Erin Gray says

    November 18, 2013 at 11:21 am

    22:39
    Treadmill, 60#, 24#, assisted pull up, 24#

    Reply
  3. Steph says

    November 18, 2013 at 11:41 am

    Only time for 4 rounds today,
    19:02
    Sub 200 skips for run
    45 lbs deadlift
    24 lbs for all other

    Reply
  4. Sarah Cauley says

    November 18, 2013 at 11:45 am

    31:40
    50# dd
    25# hc pp & lunge

    Reply
  5. Denise says

    November 18, 2013 at 11:51 am

    28:01 (wanted to stop after every round)
    Mill
    60 lbs
    20 for everything else (butt to floor on SQ)
    Jump pullups

    Reply
  6. Julie says

    November 18, 2013 at 12:02 pm

    24:15
    20# for all (more weight coming for Xmas)
    Outside run- then inside to basement for rest
    Jumping pull ups- 1st round on my own
    FYI- my arms are still sore from Friday!!

    Reply
  7. mbrous2 says

    November 18, 2013 at 12:26 pm

    29:02
    65# dl, 25# sc/pp, chair assist, 20# lunges

    Reply
  8. lizalena says

    November 18, 2013 at 12:36 pm

    22:44
    High knees for 1:30 in lieu of running (heavy rain)
    20# deadlifts
    Bpu's in lieu of pu's

    Reply
  9. FroehlichAdoption says

    November 18, 2013 at 12:52 pm

    21:12 4 rounds plus running and dead lifts of 5th round. Baby woke up early this morning

    Reply
  10. Rachael says

    November 18, 2013 at 1:02 pm

    17:42 only 4 rounds…..completely wiped out!
    Dl 65#
    Cleans- butt to floor
    Jump up pull ups
    25# walking lunges

    Reply
  11. Brittany Trausch says

    November 18, 2013 at 2:24 pm

    29:30
    run 400meters treadmill
    deadlifts 30lbs
    squats & push press rounds(1&2 30lbs)
    (3,4&5 5lbs)
    10 tricep dips
    lunges 15lbs

    Reply
  12. Kirsten says

    November 18, 2013 at 2:26 pm

    Pressed for time so did an abbreviated variation. I am excited, though, because I'm starting to fit into my pre pregnancy clothes at 3.5 mo. after baby! Thank goodness for hiitmamas!

    Reply
  13. NatalieT says

    November 18, 2013 at 3:01 pm

    30:43
    As Rx'd with 20lbs. 10 lb lunge.

    Reply
  14. Lynn says

    November 18, 2013 at 3:05 pm

    23 something (watch still outside on stroller)
    Subs: leg extensions for DL (20 reps); squats (20lbs) for squat cleans; 10x thrusters (20 lbs) for pull ups.

    Reply
  15. Jen Roe says

    November 18, 2013 at 3:27 pm

    Ran 3 miles

    21:58

    Ran on treadmill
    75lb DL
    35lb squat cleans & PP
    Kipping PU on bar
    25lb overhead lunges

    I know I will feel it in my tuah tomorrow.

    Reply
  16. martha says

    November 18, 2013 at 4:01 pm

    22:19
    Doubled up on dead lift reps, only using 30#
    Started with 20# for all others for rounds1,2 then switched to 30# for rounds 3,4,5
    Unassisted pull ups 🙂

    Reply
  17. Mandy Crow says

    November 18, 2013 at 4:17 pm

    23:36

    50#DL, 20#as RX'd, Jumping Pull-ups.

    I usually punish myself for having to mod anything but this workout combined with our 77 degree weather today kicked my butt. Headed back out to rake leaves as my punishment instead. Great workout for Monday!

    Reply
  18. Kari F. says

    November 18, 2013 at 5:21 pm

    24:04
    250 jumprope each round in lieu of running.
    65 lb dl
    30 lb sc and pp
    jumping pull-ups
    25 lb plate for lunges

    Good Monday!

    Reply
  19. Zareena Koch says

    November 18, 2013 at 5:37 pm

    Holy balls, you girls are GOOD! 30:30 and I'm dead. But for the first time, I jumped up for the pull downs and didn't use a chair to get up to the bar. 50# and rest as rxd.

    Reply
  20. kasey says

    November 18, 2013 at 5:45 pm

    minus the pull ups, but

    Husband 5 rounds in 18:30
    Me 4 rounds in 19:02

    Reply
  21. Duke~N~Morghan says

    November 18, 2013 at 6:11 pm

    19:24, pushing the girls in the jogger for the run. Subbed push-ups for pull-ups

    Reply
  22. Heather Foster says

    November 18, 2013 at 6:21 pm

    20lbs on all weights!
    29:59

    Reply
  23. Anna V says

    November 18, 2013 at 7:46 pm

    32:16

    Reply
  24. Rachelle says

    November 18, 2013 at 8:10 pm

    30:59

    55# dl
    25# sc and pp
    20# lunges
    Jumping pull ups

    Reply
  25. Natalie says

    November 18, 2013 at 8:26 pm

    Wow! Tough one, but great work out!
    Did run all at once first at 12:10
    Then did weights in 5 rounds at 19:35
    60# dead lift
    assisted pull ups
    25# for everything else

    Reply
  26. Andrews family says

    November 18, 2013 at 9:20 pm

    25:39
    Treadmill for runs
    40# deadlift
    chair assist pull ups
    everything else as rx'd

    My body definitely wanted to quit early on this one but I did it. YAY!

    Reply
  27. Marguerite Spriggs says

    November 18, 2013 at 9:39 pm

    28:23. 50# Deadlifts. Didn't do pull-ups.

    Ran 2 miles after

    Reply
  28. Maggie Garcia says

    November 18, 2013 at 9:55 pm

    30:18 really focused on form today!

    Reply
  29. Katie Towsen says

    November 18, 2013 at 10:02 pm

    24:44, with 50 lbs deadlift and assisted pull-ups. Great workout after being out for a week (strep throat!) Thanks!

    Reply
  30. Amber says

    November 18, 2013 at 10:27 pm

    20:45 as rx'd

    Reply
  31. Jenni says

    November 18, 2013 at 10:55 pm

    16:23
    As RXed.
    Jumping pull-ups

    Chris: 16:47
    100 lbs all

    Loren: 20:57
    100 lbs all

    Reply
  32. Kim Jackson says

    November 18, 2013 at 11:01 pm

    23:15 only 4 rds. Ran out of time.
    20lbs for all weights. Slight jump for all pull-ups! Getting better 🙂
    Great wo!!

    Reply
  33. Rissa W says

    November 18, 2013 at 11:14 pm

    28:13
    Outside workout, 60# DL, 30# butt to floor cleans and 30# PP, jumping pull ups.

    Reply
  34. Katie C. says

    November 19, 2013 at 12:17 am

    Katie- 22:20 as rx'd
    Cathy- 23:40 with mods, first hiit mama wod!

    Reply
  35. Staci Waddle says

    November 19, 2013 at 12:21 am

    First day doing hiit mamas workout! Loved it. (Hubby doing it right now!)

    40 minutes at my gym. Took a few minutes off to make up for walking around folks, getting to bike, etc.

    400 m on bike (recovering from knee injury, can't run right now)
    Did 20lb first round on all,
    15lb last four rounds,and
    50lb KB for last four deadlifts.

    Reply
    • Denise says

      November 19, 2013 at 12:25 am

      Welcome!!!! I have been hooked for a year and have never looked back-my husband loves the results. Good luck!

      Reply
  36. Linda Slater says

    November 19, 2013 at 12:33 am

    32:39
    20# Bar on All
    W/Band on Pull Ups

    Reply
  37. Mrs. Stamp says

    November 19, 2013 at 2:26 am

    25:32
    30# do
    Jumping pull ups
    Did 20 walking lunges 20#
    Power cleans 20#
    Then ran rest of 3.5 km

    Reply
  38. Staci Waddle says

    November 19, 2013 at 2:39 am

    Also, really appreciate the pic of U.S. Army Staff Sergeant Dick Alson Lee Jr. Very motivating. RIP.

    Reply
  39. Jennifer Gores-Todd says

    November 19, 2013 at 2:49 am

    28:46
    40# dl
    20# everything else
    Wishing I had a treadmill, that cold air outside burns my lungs

    Reply
  40. James Family says

    November 19, 2013 at 2:55 am

    1 mile walk/run with my 2 girls(7&6 years old), trying to get them ready for a 5k we are doing.

    25:45
    65# DL
    30# for everything else
    jumping pull-ups

    Reply
  41. Lindsey P says

    November 19, 2013 at 3:35 am

    28:13
    Row instead of run
    35lb dead lifts
    15lb squat cleans
    24lb push press
    Pull-ups band assisted
    24lb lunges

    Reply
  42. Cassi says

    November 19, 2013 at 4:55 am

    26 as Rex's except increased to 30# dbl for squat cleans and lunges

    Reply
  43. Adria says

    November 19, 2013 at 5:37 am

    Oh my! How you all did this so fast amazes me! 37:16 40# DL all the rest as rx'd. Had to stop a lot after round 3 to catch my breath. That was a doozy!

    Reply
  44. HelenFT says

    November 19, 2013 at 6:28 am

    25:25 for four rounds
    60lb dl
    30lb squat cleans and pp
    Green band pull-ups
    Run with stroller
    Totally forgot the lunges.
    Oops.

    Reply
  45. Ian and Amy says

    November 19, 2013 at 5:01 pm

    26:07

    Reply
  46. Katie Fuller says

    November 19, 2013 at 5:58 pm

    26:54
    rounds 1, 3, and 5 – 90lbs dl, 40lbs everything else
    rounds 2 and 4 – 80lbs dl, 30lbs everything else

    Reply
  47. Holly Rose says

    November 19, 2013 at 10:57 pm

    32:45 k2e on the ground, thrusters instead of wall balls 10#

    Reply
  48. Kjnobes says

    November 20, 2013 at 11:13 am

    27

    Reply
  49. Creative Corner says

    November 20, 2013 at 5:40 pm

    30.20 phew! 55lb for squat clean and dead lift last two just 20lb for squat clean! I need faster faster!

    Reply
  50. Maria Ernestine says

    November 25, 2013 at 10:12 pm

    29:34

    Pat – 115DL, #25db's on rest

    Maria – 65 DL, #20 db's on rest

    Reply

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