RSF HIT-FIT WOD

SATURDAY AT HOME

NO EQUIPMENT

WARMUP
(3 Rounds)
5 burpee broad jumps
20 shoulder taps in plank position
10 goblet squats, hold anything with weight to it

PART A
(8 rounds)
:20 sec max reps Air Squats
:10 sec rest

REST 1:00

(8 rounds)
:20 sec max reps Jump over something
:10’sec rest

REST 1:00

(8 rounds)
:20 sec swings, swing anything that has weight to it
:10 sec rest

REST 1:00

(8 rounds)
:20 sec max Burpee
:10 sec rest

REST 1:00

(8 rounds)
:20 sec Max ground to overhead with any object that has weight to it
:10 sec rest

PART B
STRETCH


EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
5 burpee broad jumps
20 shoulder taps in plank position
10 goblet squats, hold anything with weight to it

PART A
(8 rounds)
:20 sec max reps Goblet Squats
:10 sec rest

REST 1:00

(8 rounds)
:20 sec max reps Box Jumps
:10’sec rest

REST 1:00

(8 rounds)
:20 sec DB or KB swing
:10 sec rest

REST 1:00

(8 rounds)
:20 sec max Burpee
:10 sec rest

REST 1:00

(8 rounds)
:20 sec Alt. DB or KB Snatch
:10 sec rest

PART B
STRETCH

FRIDAY AT HOME

WARMUP
(3 Rounds)
High knees down and back
Butt kickers down and back
10 air squat
5 inchworm w/push-ups

PART A

RUN
(2 rounds)
8 mins (comfortable pace)
Walk to the next 100
4 mins (moderate pace)
Walk to the next 100
2 mins fast pace)
Walk 200

PART B
STRETCH

THURSDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50 foot bear crawl
10 inverted row****
10 jump squats
*remember like a ring row, can be done under a table

PART A
(EMOM x 40)
MIN 1: full minute mountain climbers
MIN 2: 30 double unders or 60 singles/line jumps
MIN 3: 15 weighted swings, any object
MIN 4: max effort burpees full minute
MIN 5: REST

PART B
STRETCH


DUMBELL/EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50 foot bear crawl
10 inverted row****
10 jump squats
*remember like a ring row, can be done under a table

PART A
(EMOM x 40)
MIN 1: full minute mountain climbers
MIN 2: 30 double unders or 60 singles/line jumps
MIN 3: 15 DB or KB swings
MIN 4: max effort burpees full minute
MIN 5: REST

PART B
STRETCH

WEDNESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
400m run, then
(3 Rounds)
5 push-ups
30 shoulder taps (15 per arm)
7 inchworms without push up

PART A
(EMOM x 10)
Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed)
Min 2: 30 sec elbow plank

PART B (CHOOSE WHAT LEVEL YOU ARE)
ADVANCED AT PUSHUPS
(10 rounds)
10 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

INTERMEDIATE AT PUSHUPS
(10 rounds)
7 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

BEGINNER AT PUSHUPS
(10 rounds)
5 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

PART C
(AMRAP in 14 min)
7 HSPU (scale: pike push-up on box or couch/chair)
14 swings of any weighted object
28 double unders or 60 singles/line jumps

PART D
STRETCH


DUMBBELL/EQUIPMENT WORKOUT

WARMUP
400m run, then
(3 Rounds)
5 push-ups
30 shoulder taps (15 per arm)
7 inchworms without push up

PART A
(EMOM x 10)
Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed)
Min 2: 30 sec elbow plank

PART B
(10 rounds)
10 tempo floor press
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

PART C
(AMRAP in 14 min)
7 HSPU (scale: pike push-up on box or couch/chair)
14 DB swings
28 double unders or 60 singles/line jumps

PART D
STRETCH

TUESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(one time through)
400m run, then
10 air squats
10 inchworms w/ push up
10 alternating lunges
10 inchworms w/pushup
10 alternating side to side lunges
10 inchworms w/pushups

PART A
(OT2:00 x 6 sets)
20 air squats
*every 5 reps pause in the bottom of squat for 5 sec.
*so pause for a 5 count at 5,10,15,20

PART B
(3 rounds)
20 walking lunge steps
6 step ups per leg
15 burpees
REST 2:00

REST 5:00

PART C
(For time)
row or run 400 meter
24 ground to overhead with any weighted object
row or run 400 meter
21 ground to overhead with any weighted object
row or run 400 meter
18 ground to overhead with any weighted object
row or run 400 meter
15 ground to overhead with any weighted object

PART D
STRETCH


DUMBELL/EQUIPMENT WORKOUT

WARMUP
(one time through)
400m run, then
10 air squats
10 inchworms w/ push up
10 alternating lunges
10 inchworms w/pushup
10 alternating side to side lunges
10 inchworms w/pushups

PART A
(OT2:00 x 6 sets)
12 DB squats
*every 3 reps pause in the bottom of squat for 5 sec.
*so pause for a 5 count at 3,6,9,12

PART B
(3 rounds)
20 DB walking lunge steps
6 DB step ups per leg
15 burpees
REST 2:00

REST 5:00

PART C
(For time)
row or run 400 meter
24 DB ground to overhead
row or run 400 meter
21 DB ground to overhead
row or run 400 meter
18 DB ground to overhead
row or run 400 meter
15 DB ground to overhead

PART D
STRETCH

MONDAY AT HOME

WARMUP
(one time through)
200 meter run, then:
15 lunges per leg
10 superman raises
15 lunges per leg
10 push ups

NO EQUIPMENT WORKOUT

STRENGTH WORK
(5 rounds)
:30 sec max reps inverted row****
:30 sec max reps push ups (strict be perfect, build the strength)
:30 sec plank hold
:30 sec REST

**** for this its like a ring row. If you have something like your kitchen table to lay under and pull your chest to, just like a ring row.****

THEN

(3 Rounds for time)
400m Run
21 Burpees

REST 3:00

(6 rounds for time)
250 meter run
12 burpees

THEN

STRETCH


WARMUP
(one time through)
200 meter run, then:
15 lunges per leg
10 superman raises
15 lunges per leg
10 push ups

DB/EQUIPMENT WORKOUT

STRENGTH WORK
(5 rounds)
:30 sec max reps inverted row****
:30 sec max reps push ups (strict be perfect, build the strength)
:30 sec plank hold
:30 sec REST

**** for this its like a ring row. If you have something like your kitchen table to lay under and pull your chest to, just like a ring row. If you have it you can do ring rows or an inverted row hanging from a barbell in the squat rack.****

THEN

(3 Rounds for time)
400m Run
21 Burpees

REST 3:00

(6 rounds for time)
250 meter run
12 burpees

THEN

STRETCH

SATURDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
5 burpee broad jumps
20 walking lunges
20 alt shoulder taps

PART A
(EMOM x 40 min)
MIN 1: max effort squat jumps, full minute
MIN 2: 10 push ups + amrap mountain climbers
MIN 3: :40 sec plank hold
MIN 4: max effort burpees, full minute
MIN 5: REST

PART B
STRETCH


EQUIPMENT/DUMBBELL WORKOUT

WARMUP
(3 Rounds)
5 burpee broad jumps
20 walking lunges
20 alt shoulder taps

PART A
(EMOM x 40 min)
MIN 1: max effort DB thrusters, full minute
MIN 2: 10 DB hang cleans + AMRAP mountain climbers
MIN 3: 15 DB swings
MIN 4: max effort burpees, full minute
MIN 5: REST

PART B
STRETCH

FRIDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds
30 double unders or 60 singles
10 inchworm w/push-ups
10 air squats

PART A
(OT2:00 x 5 sets)
3 Wall walks
*if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking your butt to the ceiling.

PART B
(For time)
50 jump overs
50 high pulls with any weighted object
50 swings any weighted object
50 BW Walking Lunges
50 v-ups
50 push ups
50 situps
50 air Squats
50 ground to overhead any weighted object
50 Double unders or 100 singles/line jumps.

PART C
STRETCH


DUMBBELL/EQUIPMENT WORKOUT

WARMUP
(3 Rounds
30 double unders or 60 singles
10 inchworm w/push-ups
10 air squats

PART A
(OT2:00 x 5 sets)
3 Wall walks
*if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking your butt to the ceiling.

PART B
(For time)
50 jump overs
50 DB Rows
50 DB swings
50 Walking Lunges
50 v-ups
50 DB Clean + jerk
50 situps
50 DB Squats
50 Alt DB Snatch
50 Double unders or 100 singles

PART C
STRETCH


THURSDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50foot bear crawl
10 pushups
10 jump squats

PART A
(2 rounds)
30 flutter kicks
30 Russian twist
30 bicycles
30 alt. Shoulder taps, in push plank

PART B
(3 rounds)
12 jump overs
12 v-ups
12 Burpees

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 2 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 3 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 4 pushups before getting up

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Burpees with 5 pushups before getting up

PART C
STRETCH


DUMBELL/EQUIPMENT WORKOUT

WARMUP
(3 Rounds)
50foot bear crawl
10 pushups
10 jump squats

PART A
(2 rounds)
30 flutter kicks
30 Russian twist
30 bicycles
30 alt. Shoulder taps, in push plank

PART B
(3 rounds)
12 jump overs
12 v-ups
12 burpee

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 DB burpee (burpee DB deadlift)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Devil press (burpee DB snatch)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Demon press (burpee DB clean & jerk)

REST 3:00 after 3 rounds

(3 rounds)
12 jump overs
12 v-ups
12 Angel of death press (burpee DB squat clean thruster)

PART C
STRETCH

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