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

Hiit Mamas

Drop Your Excuses To The Floor

Thursday 01.09.14

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18″ box
10 Sumo-deadlift high-pull, 20-30 lbs
10 Thrusters, 20-30 lbs
Rest 1 minute

 Compare to 01.03.13

BURPEE BOX JUMP DEMO

90 DAY CHALLENGE V: DAY 4
Vi-shake
no caffeine
Tweet
Pin
Share
0 Shares

Tagged With: 5 rounds, 90 Day Challenge, box jump, burpee, run, sumo, thruster 52 Comments

« Previous post
Next post »

Comments

  1. Stephanie says

    January 9, 2014 at 11:42 am

    29:37

    Did 2 minutes of jump rope for running because it is -2 outside.
    20# box my HUBBY built for me! yay!
    30# SumoHP & 30# thrusters

    Here is the link if you have a crafty husband and want a box. It has two different lengths when you flip it: http://www.endofthreefitness.com/crossfit-equipment-how-build-plyometric-box/

    Is it just me, or has this been Shoulders Week?

    Reply
  2. Kim Jackson says

    January 9, 2014 at 12:18 pm

    14:29. 20-30 sec rest btwn rds
    No runs…short on time.
    Shorter box jump
    20lb for high pulls and thrusters.

    Reply
  3. Kjnobes says

    January 9, 2014 at 12:22 pm

    20:10
    Holy cow!

    Reply
  4. Kjnobes says

    January 9, 2014 at 12:27 pm

    Typo – 27:10 πŸ™‚
    12in box
    20lb on thrusters and dead lifts

    Reply
  5. Denise says

    January 9, 2014 at 12:32 pm

    28:05 as RX'd
    Treadmill (a foot of snow and cold temps and 4th snow day this week!!)
    30 lb thrusters and SDHP
    Thank you for the rest and these tough workouts!

    Reply
  6. Becky says

    January 9, 2014 at 12:59 pm

    25:38
    200 jump jacks for the run
    No box jumps

    Reply
  7. Tara says

    January 9, 2014 at 1:10 pm

    34:40
    Jumped 18" but not onto a box
    25lbs for sumo and thrusters

    Reply
  8. James Family says

    January 9, 2014 at 1:18 pm

    28:32 as rx'd
    25# sumo
    30# thrusters
    Great workout. Didn't want to get out of bed and do this one, but glad I did.

    Reply
  9. Brittany Trausch says

    January 9, 2014 at 1:35 pm

    39:20
    Burpees-1&2 I stepped up onto chair and 3,4&5 just did burpees. I am so slow at burpees.
    30# bar for the rest

    Reply
  10. Holly D. says

    January 9, 2014 at 1:36 pm

    25:51 Out of Breath! Felt so slow on the burpees!!
    30# sumo & thrusters

    Reply
  11. Rachael says

    January 9, 2014 at 1:37 pm

    29:57
    Used a tall bucket and stepped up and down between burpees.
    20lb sumo dl hp
    20lb thrusters

    Reply
  12. Melissa says

    January 9, 2014 at 1:55 pm

    UUGH! Missed the high pull part. Closest ever to puking, so maybe that would have put me over the edge πŸ™‚

    31:15
    treadmill
    took out the box after 1st round of burpees-need to work on my form.
    30# sumo DL
    25# thruster

    Reply
  13. Madison says

    January 9, 2014 at 2:00 pm

    19:48
    Bike
    10# sumo
    10#thrusters

    Reply
  14. mbrous2 says

    January 9, 2014 at 2:14 pm

    28:31
    200 jump rope (cold & raining)
    12" box
    35#
    Holy Moly!

    Reply
  15. Kasey Pittman says

    January 9, 2014 at 2:29 pm

    29:55
    And now I can't breathe lol πŸ™‚

    Wow!!

    Reply
  16. NatalieT says

    January 9, 2014 at 2:46 pm

    27:45
    Gould instead of burpee
    20# thruster
    10# squat

    Reply
  17. aj says

    January 9, 2014 at 3:28 pm

    19:14
    20# thrusters
    20#sumos
    0.24+miles on station bike each round
    Girl pushups on burpees & a 14 in. box

    Reply
  18. Heather says

    January 9, 2014 at 3:34 pm

    25:43
    Sub 2 min jump rope for run
    20# for sumo and thrusters
    Anything with burpees and jump box are always going to be a killer. Grateful firc1 min rest!

    Reply
  19. Holly Rose says

    January 9, 2014 at 3:43 pm

    18:25
    bike
    3 rounds high jump after burpees, 2 rounds step and down chair
    20# for both thrusters and Sumo high lifts.

    Reply
  20. Jen Roe says

    January 9, 2014 at 3:55 pm

    16:33

    Ran on treadmill
    18" box jump on burpees
    35lbs on SDHP and thrusters

    No rest between rounds.

    Reply
  21. martha says

    January 9, 2014 at 4:09 pm

    22:00
    Forgot to include rest πŸ™
    #30

    Reply
  22. Kari F. says

    January 9, 2014 at 4:23 pm

    20:37
    200 jump rope for each 400 m.
    30# sdhp/thrusters

    Reply
  23. Natalie says

    January 9, 2014 at 4:41 pm

    26:47
    wanted to die (and vomit) after 4 rounds, but took a breather and committed! And now I'm dead for the rest of the day!

    Reply
  24. Alisa says

    January 9, 2014 at 4:42 pm

    3 rounds 20:23
    Only ran 2 of the rounds
    22.6 lbs on the bar, which is not heavy enough for SDHP
    broke my chair on burpees so I did high knee jumps

    Reply
  25. Maura Sumpter says

    January 9, 2014 at 5:00 pm

    24:15 30#. Then body pump

    Reply
  26. Karen says

    January 9, 2014 at 5:22 pm

    25:18
    Reg burpees half way through
    15 lb sumo
    20 lb thrusters.

    Reply
  27. Jen O says

    January 9, 2014 at 5:24 pm

    I apparently didn't start the timer, but sub'd stairs & jumping jacks for running (it's icy out again!) I did the rest as rx'd- hubby built me a box yesterday!!!

    Reply
  28. Julie says

    January 9, 2014 at 5:43 pm

    27:26
    Subbed 2 min. jump rope/ 200 jumping jacks for run (alternated between rounds)
    25# SDLHP & Thrusters

    Wow!Thankful for the minute break.
    Jen Roe…impressive! You ROCK!

    Reply
  29. Katie Fuller says

    January 9, 2014 at 5:43 pm

    28:25
    bbj on bench
    30lb sdhp
    40lb thrusters
    I did this after yesterday's WOD and those rests felt amazing!

    Reply
  30. Andrews family says

    January 9, 2014 at 6:18 pm

    28:16

    run on treadmill
    14" box for burpees
    20# for sdhp & thrusters

    Coughing and hacking this whole workout. Can't WAIT till this cold goes away!

    Reply
  31. Kallie.H. says

    January 9, 2014 at 6:25 pm

    15:05

    – Regular burpees
    – And I don't have a treadmill and I won't take my baby outside in this freezing cold weather so I hauled butt on my spin bike. I even have a leg cramp to prove it. Lol

    Reply
  32. Rachelle says

    January 9, 2014 at 6:48 pm

    32:32
    Burpees to the floor
    25# bar
    Thrusters to below parallel

    Reply
  33. Tarah says

    January 9, 2014 at 8:24 pm

    23:06 25 lb kb for sumo deadlift, 20 lbs for thrusters… hard but felt great!

    Reply
  34. Ian and Amy says

    January 9, 2014 at 8:59 pm

    28:11
    Not sure on distance. Just ram for 3 mon each round

    Reply
  35. Aly says

    January 9, 2014 at 9:03 pm

    28:21
    Regular burpees
    30# DL
    20# thrusters
    Dripping!!!!!

    Reply
  36. Deborah says

    January 9, 2014 at 9:08 pm

    No run… 11:15 for rest

    Reply
  37. Elizabeth says

    January 9, 2014 at 9:32 pm

    31:03 Man, that was hard after yesterday's workout. For a nonrunner that was tough.

    Reply
  38. Alyoung05 says

    January 9, 2014 at 11:24 pm

    27:28

    Only 1st round w/ box jumps, 2-5 regular burpees
    20# SDHP's and thrusters

    Reply
  39. Heather Foster says

    January 9, 2014 at 11:29 pm

    20:14
    200 JR in place of run
    20 lb bar
    Did 18in box jumps first time since match 1 2013 when I blew my knee out! Yay!!!!

    Reply
  40. FroehlichAdoption says

    January 10, 2014 at 12:52 am

    20:18. Ran 1 me as warm up. Did power cleNs in place of sumo.

    Reply
  41. laura says

    January 10, 2014 at 1:18 am

    31:29 20# db thrusters 20#kettle sumo dl. 18" burpee box jumps. I'm really paranoid w/ my box since ive fallen off 3-4 times in the past year, enough that ive chickened out & moved to the 10" some wods, but since i saw it was only 10 each round i convinced myself i could doit & now im glad!

    Reply
  42. Adria says

    January 10, 2014 at 2:01 am

    29:28 jumps on stair, 20# on rest

    Reply
  43. Heather Lipe says

    January 10, 2014 at 2:54 pm

    Short on time
    Sub 2 minute cardio blast for run (tons of snow and ice outside!!) jacks, rope, hi knees, etc
    Burpees (chest to floor) with tuck jump (no box)
    20#
    15:30 for four rounds

    Reply
    • Heather Lipe says

      January 20, 2014 at 3:00 pm

      Repeated at gym
      Treadmill for .25 on runs
      Burpee tuck jumps (first five with boy PU on each round)
      30#
      Did not count rest on last round
      26:08 for five rounds
      Miserable

      Reply
  44. KPgr8ful says

    January 10, 2014 at 3:06 pm

    28:00 (including last rest)
    T-mill, 40# sdlhp & thrusters, rest as rx'd

    Reply
  45. Diana says

    January 11, 2014 at 12:57 am

    27:50 (excludes rests)
    burpee w 12" jump
    sumo 30#
    thruster 1st 3 rnds 30# last 20#

    I really enjoyed burpee box jumps!

    Reply
  46. Katie C. says

    January 11, 2014 at 4:17 pm

    26:38 so glad the burpees were in sets of ten and not more! As rx'd
    Love the wods that leave me with sweat drippingd own my face

    Reply
    • Katie C. says

      January 11, 2014 at 4:20 pm

      Oops! Not as rx'd, isubbed jump rope for running

      Reply
  47. Cassi says

    January 12, 2014 at 4:32 am

    Around 25 min, my watch stopped. 30#, treadmill

    Reply
  48. Marguerite Spriggs says

    January 12, 2014 at 8:43 pm

    Timed each round:
    4:23
    4:16
    4:13
    4:15
    4:20

    30# weight for all.

    Reply
  49. Jenni says

    January 14, 2014 at 2:04 am

    24:22
    25 lb SDHP
    20 lb thrusters

    Reply
  50. Maria Ernestine says

    January 16, 2014 at 12:57 pm

    Pat – 27:15 #45
    Maria – 27:30 #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.