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Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 01.29.14

Carissa

3 rounds for time of:
5 Pull-ups (assist as necessary)
10 Handstand push-ups (modify as necessary)
15 One legged squats, each leg

Post time to comments.

Hiit Mama Carissa
“Just want to thank you for featuring me (on Instagram) and for all the workouts you post to really get us moms back in
shape. I’m 33 years old and have 3 girls ages 6, 3, and 1.  I have always been active.  I was a sprinter at the national level in college, a former coach for a high school boys track team, and currently a personal trainer for people with special needs. After the birth of my second daughter I became a stay at home mom. I participate in races ranging from mud runs, to ultra trail marathons.  My next goal is an Olympic level triathlon. Keep up the great work at Hiit Mamas!!!! Thanks again.” -Carissa
90 DAY CHALLENGE V: DAY 23
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm

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Tagged With: 3 rounds, 90 Day Challenge, Carissa, handstand push-ups, pistol, pull-up 54 Comments

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Comments

  1. Denise says

    January 29, 2014 at 11:39 am

    6:14 jumping pull-ups, used box for hspu and feet were at edge. I'm working on pistol squats. I did them by rolling on back and final pistol squat then held that position for second or 2.

    Carissa- great job! Great energy!! Of course- great before and after photos!

    Reply
  2. mbrous2 says

    January 29, 2014 at 12:03 pm

    7:50
    Band assist
    Feet on wall (1st time!)

    Reply
  3. Kim Jackson says

    January 29, 2014 at 12:11 pm

    5:47
    Jumping pull ups. Hspu with feet on back of chair.
    One leg squats with support and not going down very low yet. But getting better…can do a few without support now

    Reply
  4. Julie says

    January 29, 2014 at 12:17 pm

    6:14
    Jumping pu
    Feet on box- head to floor
    Did squats without holding on!

    Love workouts that have your heart rate going in such a short time!

    Reply
    • Julie says

      January 29, 2014 at 12:19 pm

      Did one round of pull ups unassisted. Others were jumping.

      Reply
  5. martha says

    January 29, 2014 at 12:32 pm

    7:37 including modifying space to do handstand push ups
    Subbed 5 bench press for pull ups, pull up bar is outside on frozen deck
    Handstand push ups on 4th shelf of standing bookshelf, final round on 5th shelf…. Getting closer to verticle 😉

    Reply
    • martha says

      January 29, 2014 at 12:37 pm

      30 burpees

      Reply
  6. Tara says

    January 29, 2014 at 12:33 pm

    7:15
    Jump assisted pull-ups
    Chair assisted push-ups

    Reply
  7. Kiera says

    January 29, 2014 at 12:44 pm

    5:55
    Did regular push ups and help with the push ups

    Reply
  8. Kasey Pittman says

    January 29, 2014 at 1:37 pm

    6:30

    Assit pull-ups
    Feet on box and head to ground
    Squats without holding on

    Reply
  9. James Family says

    January 29, 2014 at 1:37 pm

    7:27
    Jumping pull-ups
    Assisted handstand push-ups, feet on chair

    40 min. tempo run
    30 star jump burpees

    Reply
  10. Kirsten says

    January 29, 2014 at 2:04 pm

    7:04
    No bar so used a sturdy end table for pull ups and then put my feet on the table for push ups. Only got 6-7 push ups each round before resorting to regular gpu. This was a hard one, but fun!

    Carissa, I so enjoyed reading your story, and am inspired by your success!

    Reply
  11. NatalieT says

    January 29, 2014 at 2:26 pm

    5:44
    Gpu
    Ran 1.5 before

    Reply
  12. Lynn says

    January 29, 2014 at 3:02 pm

    7:19
    Bench dips for pull ups
    Bpu for hspu

    Reply
  13. Jen Roe says

    January 29, 2014 at 3:54 pm

    Ran 4.5 miles

    6:03

    Unassisted pull ups
    HSPU vertical against wall
    Need to work on pistols–my balance is terrible

    Reply
  14. Becky says

    January 29, 2014 at 4:13 pm

    7:59
    Jumping pull ups
    Push ups with feet on bench
    Chair assisted squats

    Reply
  15. Mandy Crow says

    January 29, 2014 at 4:14 pm

    Did two round of 3

    10:56
    8:54

    Chair assisted PU, Handstand with hold for 5 seconds, and single leg SQ. Couldn't quite get the pistol form down. Off to shovel snow in the event we run tomorrow!

    Reply
  16. Mandy Crow says

    January 29, 2014 at 4:14 pm

    Did two round of 3

    10:56
    8:54

    Chair assisted PU, Handstand with hold for 5 seconds, and single leg SQ. Couldn't quite get the pistol form down. Off to shovel snow in the event we run tomorrow!

    Reply
  17. Aly says

    January 29, 2014 at 4:25 pm

    5:38
    Chair assist pull-ups
    Feet on table for pu's

    Reply
  18. Andrews family says

    January 29, 2014 at 4:37 pm

    6:33
    jump up slow down pull ups
    feet/knees on box for push ups

    One legged squats were ugly and wobbly, but I did them!

    Reply
  19. Maura Sumpter says

    January 29, 2014 at 4:37 pm

    3:54 green band assist pull-ups. Push ups on 20 in box. Then 1/28 wod. Then RPM.

    Reply
  20. Stephanie James says

    January 29, 2014 at 5:00 pm

    6:05
    No bar did a sub with weights
    Push ups assisted, side walk
    I don't know if its allowed, but had to use a chair to balance during one leg squats, not very deep unfortunately! But I tried

    Reply
  21. Linda Slater says

    January 29, 2014 at 6:00 pm

    8:02
    Handstand ALONE!
    Green band on Pull Up's

    Reply
  22. Melissa says

    January 29, 2014 at 6:13 pm

    4:17

    Jumping pull ups…tried to hold for a bit at the top.

    First two sets of hspu on door about 3 1/2 feet up, then last set on a chair.

    One legged squat…not deep at all but did without holding on.

    Did 1/28 WOD before this one.

    Reply
  23. Brittany Trausch says

    January 29, 2014 at 6:44 pm

    First I did work out from 1-3-14 because I was sick that day 14:06

    Todays 6:49
    Assisted beginner pull ups
    Knees on chair
    And regular squats because I did the other workout or else I might of tried them.

    Reply
  24. Carissa says

    January 29, 2014 at 6:49 pm

    Carissa- I think I need to meet you! My name is Carissa and we have a lot in common! I too have 3 girls…and 1 boy. 7,5,3, and my baby turns 1 in February. I am 32 and from the pictures posted I think we kind of look alike. In college I was a distance runner at the national level. And my major was recreation therapy and fitness management. So if I wasn't a stay at home mom I would be helping people with disabilities fulfill their recreation or fitness goals. I'm going to go check out your site…

    Reply
  25. Heather Foster says

    January 29, 2014 at 7:43 pm

    6:51

    Reply
  26. Shawntae Berry says

    January 29, 2014 at 7:46 pm

    5:37- maybe down 2" in push ups 🙂

    Reply
  27. Kallie.H. says

    January 29, 2014 at 7:49 pm

    5:57 but it was not a pretty sight.

    -Jumping pull ups
    -Pike/Downward dog push ups
    -Pistol squats with some support but not very low. One day!

    Reply
  28. Jenni says

    January 29, 2014 at 8:20 pm

    9:25
    Standing pull-ups
    HSPU in pike position
    Pistols to 90 degrees working on depth and balance. No hands.

    Reply
  29. Stacy Turner says

    January 29, 2014 at 8:21 pm

    5:04
    Need work on my form! Great stress relief as things have been very stressful as my dad now fights stage IV colon cancer. I will b starting back at a "somewhat normal" sched next week and look forward to your workouts!!!

    Reply
  30. Rachelle says

    January 29, 2014 at 8:34 pm

    9:57
    Kipping pullups with band assist. Making progress though!!!
    Handstand push-ups with box
    Pistols with band assist.
    Ran 1.1 mile. Walked .4
    20 burpees

    Reply
  31. Elizabeth says

    January 29, 2014 at 9:10 pm

    4:36 pushups with 18" elevated legs. I love how strong I'm getting!

    Reply
  32. Lucy says

    January 29, 2014 at 9:41 pm

    Medina sisters and Alexis
    Pull ups with chair
    Push ups with chair
    Used wall for one legged squats
    6:33

    Reply
  33. Jennifer Gores-Todd says

    January 29, 2014 at 10:17 pm

    5:41
    Chair-assisted pull ups
    legs on couch for pu

    Reply
  34. Alyoung05 says

    January 29, 2014 at 11:14 pm

    9:16
    SO MANY MODIFICATIONS! Ha!
    This one was rough, but I finished.

    Reply
  35. Kimberly Kinney says

    January 29, 2014 at 11:23 pm

    5:03

    Reply
  36. Janelle says

    January 30, 2014 at 12:43 am

    7:18

    Jumping pull ups
    HSPU knees on chair head to floor
    Pistol squats all the way down holding on to a pole.

    4 mile run – 30 min

    Reply
  37. Rissa W says

    January 30, 2014 at 2:25 am

    5:30
    Pull ups with band, HSPU on bed on shins, wall for balance on squats

    Reply
  38. Maggie Garcia says

    January 30, 2014 at 2:26 am

    Assisted PU
    Feet on box PU
    Lunges (oops messed that up)

    Ran 3

    Reply
  39. Donette says

    January 30, 2014 at 2:44 am

    5:09, ashamed to say it was very modified. Door jam pull ups and reg push ups instead of the handstand.

    Reply
  40. laura says

    January 30, 2014 at 3:24 am

    9:50. First 2 of each round unasstd pull ups, rest band asstd. Handstand tilted up against door. Pistol squats unassisted as low as i could go, alternating each leg, although 2nd round i did 5 on single leg each then went back to alternating.

    Reply
  41. Kylie Murray says

    January 30, 2014 at 3:55 am

    5:33

    chair assist pull ups, first 2 rounds pu against wall at 45 degree angle, last round reg pu, wobbly with squats but focused on form

    Reply
  42. Liz says

    January 30, 2014 at 1:00 pm

    5:33 did the handstand push ups from the 4th stair up. Slight jump with the pull ups.

    Reply
  43. Katie C. says

    January 30, 2014 at 1:50 pm

    5:56 jumping pullups, push ups with feet on 18 inch box, I like those one legged squats

    Reply
  44. Kathy says

    January 30, 2014 at 2:15 pm

    5:20
    jumping pull ups
    inverted push ups with feet on bench

    Reply
  45. Rachael says

    January 30, 2014 at 3:06 pm

    5:58 range of motion was terrible!
    Jumping pull ups
    Feet in windowsill for hspu
    Pistols were not great!

    Reply
  46. Katie Fuller says

    January 30, 2014 at 6:37 pm

    5:21
    50lbs assistance on pull ups
    feet on bench for push ups

    Reply
  47. Marguerite Spriggs says

    January 30, 2014 at 9:08 pm

    6:26
    Assisted pull-ups.
    Push-ups off of a bench

    Reply
  48. Tam says

    January 31, 2014 at 3:23 am

    8:49
    Real pull ups
    Hspu to 90 degrees
    Leg squats with trx

    Reply
  49. Tam says

    January 31, 2014 at 3:23 am

    8:49
    Real pull ups
    Hspu to 90 degrees
    Leg squats with trx

    Reply
  50. Mrs. Stamp says

    January 31, 2014 at 6:54 pm

    5:29
    Low pull up bar
    Feet on first step (first time trying, they were pretty sad looking)
    Squats while holding on to pull up bar to get a deeper squat

    Reply
  51. Isabel H. says

    February 1, 2014 at 4:05 pm

    Did this workout late due to knee injury I have been out a couple days.
    7:30 very modified workout. Jumping pull-ups. 10 sec handstand against wall

    Reply
  52. Maria Ernestine says

    February 5, 2014 at 12:53 pm

    Pat – 6:03
    Maria – 6:55 band assisted pull ups

    We both need work on pistols had to hang on

    Reply

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