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 • TABLE OF CONTENTS •

•HEF Tribe Facebook Group

•Introduction
•Program Overview
•Workout Calendar
•Equipment List
•Weight Chart
•Conversion Chart
•HEF Tribe Incentives
•Score Sheet
•Body Analysis
•Meal Plan
•What’s Next?
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Join the private HEF Tribe community to share your experience and feel the positive
vibes and love this incredible group of humans have to offer.

Together we are stronger. You are never alone xo

IGNITE with Hannah Eden

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 ignite
verb
ig·nit·ed, ig·nit·ing, ig·nites

1. To arouse the passions of; excite.

People like us do things like this challenge.

The only difference between us is effort.
Over the next 6 weeks you will ignite your drive and become unstoppable.

BE a force of power. SO powerful that you can achieve ANYTHING you set your mind to.

POWER is uncomfortable. Energy is a choice. Be the kind of energy you wish to feed
into the world.

Ignite your fire, ignite your drive, ignite your soul.

Find a reason to LIVE to push, to strive. We must constantly ignite our mind and body to
stay committed and to keep moving.

I believe in energy. Energy is contagious. Powerful energy ignites reason.

Ignite yours.

It’s your turn… So take it.

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 WELCOME TO IGNITE.

Accountability is huge and that’s why you are here.

If you wish to see just what you can do please follow the next steps.
If you wish to continue and do your own thing… Go for it!

1. Print page 80. Fill in the information and add date.

2. IF you are participating in a challenge please submit your pictures to me no
more than 24 hours after start date.
3. Please use good lighting for your video and not a selfie cam.
4. Visit page 79 for the body analysis and ask someone to help you out with
measurements. Be sure to use the same device for every check in.
5. Don’t forget if you are not sure what the exercise it you can click each
exercise, there will be a video embedded.
6. Don’t forget to “VIEW DEMO” for in depth coaching tips from yours truly.
7. Request to be part of the private “IGNITE with Hannah Eden” Facebook group.
8. Click the link on page 78 for your meal plan and all things nutrition.
9. Sumbit your after pictures no more than 24 hours after end date [same outfit &
lighting]
10. FIND YOUR REASON.

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• HEF Tribe Incentives •

As part of the HEF Tribe, you get to

enjoy a few perks, such as:
- equipment
- recovery products
- accessories
- supplements
Click on the link below and shop
away!

SHOP NOW !15

!12
WEIGHT CHART
I don’t believe in prescribing your
weights without meeting you in person.
This is how injuries happen.

However, throughout this program I have

suggested weights for you to use based on
an intermediate to advanced level of
fitness.

Please check your ego at the door and

know that injuries and pain are not normal.

Move with intent especially when throwing

a kettlebell around.

Refer to this weight chart.

Quickly convert lb to kg.

Don’t level up too fast, progressively

increase your weights. Attempt to
increase weight by the increments
I have provided you with here.

A lot of brands will offer different

weight options. Choose the best fit.
It doesn’t matter if it is different by a few
lbs. !13
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!16
!17
 IGNITE YOUR MIND!
I understand the power of the mind. It is something we must challenge and test on a regular
basis or we become stagnant. It all starts in your mind. Your internal thoughts will dictate
how you see the world around you.

In this phase I want you to get real with yourself. I want you to focus on self awareness.
Ignite your mind and own who you are and where you are at this very moment in your life.
Life has ups and downs. We must challenge ourselves consistently to ignite our minds to live
life the fullest no matter what it throws our way. Our ability to deal and handle life
experiences is up to us. Everyone has different goals and dreams but we are all here to
ignite.

Own who you are and if you don’t like it, change it.

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 Write down 3 things you like about yourself.
1
2
3

Write down 3 negative traits that you are aware of about yourself.
1
2
3 !19
!20
 Part 1] Complete FT: VIEW DEMO
• 1000m Row /800m Run/60 Cal Bike [RECORD SCORE]
•Rower/Bike
•Kettlebells
•Rower/Bike Part 2] 21-15-9:
• •Kettlebells
Box

•Box •DKB Standing Clean + Press [26/35lb]

VIEW DEMO
•Burpees

Part 3] Complete the following chipper for time:

• 30 Box Jumps [20/24”]

• 30 V-Ups
• 20 Box Jumps
• 20 V-Up
• 10 Box Jumps
VIEW DEMO
• 10 V-Ups
!21
 Part 1] 30:60:90 - 9 min:
• 30s: Jump Rope VIEW DEMO
• 10s: REST
• 60s: 4 Push-Ups + 8 Breakdancers
• Jump Rope • 20s: REST
• Kettlebells • 90s: 10 KB Hike Swings [44/62lb] + 10 Jumping Lunges
• Med Ball • 30s: REST
• Dumbbells
• Bike
• Ab Mat Part 2] 10 min EMOM:
VIEW DEMO
• Odd: 15 Wall Balls [14/20lb]
• Even: 12-14 DB Military Press [15/20]

Part 3] Assault Bike - 10 min cap:

• 25 Calories
• 45s Plank Hold
• 20 Calories
VIEW DEMO
• 45s Mt.Climbers
• 15 Calories
• 45s Hollow Body Hold
• [RECORD SCORE]

!22
 Part 1] Tabata Rounds - 8 min:
A.
• 20s: KB Squat Clean [35/53lb]
• 10s: REST
• 20s: Loaded Beast Sprawls VIEW DEMO
• Kettlebells • 10s: REST
• Rower B.
• Ab Mat • 20s: KB Press [26/35lb] Part 2] Chipper - 20 min cap:
• 10s: REST
• 20s: Gorilla Squats • 1000 m Row
• 10s: REST • 27 DKB Thrusters [26/35lb]
• 750 m Row
• 21 DKB Thrusters
• 500 m Row
• 15 DKB Thrusters
• 250 m Row VIEW DEMO
• 9 DKB Thrusters
• [RECORD SCORE]

VIEW DEMO
Part 3] Complete FT
• Complete 100 Shin Hugs [RECORD SCORE]

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 WEIGHT CHART
[LBS]

Part 1] 14 min EMOM BEG: 18/26

Single KB Complex INT: 26/35
• Single Arm KB Swing Swing Clean ADV: 35/44
• Swing Snatch
• Single Arm Squat
• Kettlebells • Single Arm Thruster VIEW DEMO
• SWITCH

Part 2] Complete 4 Sets Of The Following:

VIEW DEMO
• 10-12 DKB HAF Deadlifts [35/53lbs] [SLOW & CONTROLLED]
• 30-60 sec rest in between each set.

Part 3]
Complete 30 Burpees over bell for time
[RECORD TIME]

VIEW DEMO

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 Part 1] Complete 4 Sets Of The Following:
• 20 sec: FAST Banded Pull Aparts [palms facing]
• 10 sec: Pull Apart HOLD
• 20 sec: High Hip Hinge Banded Abductions [FAST]
• Mini Bands • 10 sec: Banded Squat Hold
• Rower/Bike/Road [MINIMAL REST! BURN BABY!] VIEW DEMO

Part 2] Complete 5 rounds for time:

• 400m Run/ 500m Row/ 30 cal Assault Bike

• 30 Mt Climbers
• 20 Plank Shoulder Taps
• 10 Alternating Side Kick Thrus VIEW DEMO
• [RECORD SCORE]

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 IGNITE YOUR DRIVE!
This phase I want you to work on lighting that fire within but for good this time, not just this
challenge or a for a few months. Forever.
Maybe you started IGNITE because you wanted to shed a few pounds, that’s great. However,
let’s go further than that. I want you to shift your mindset from thinking about what other people
think of you, to what YOU think of YOU! What I mean by that is to be real with yourself. This has
always been for you. Once you understand that you will NEVER quit on yourself.

Write down 3 “Reasons” to why you started this challenge and be RAW and REAL.
This is for you ONLY to see.

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!30
 Part 1] Complete 4 Rounds - 13 min cap:

• 20 DB Alt. Bicep Curls [15/20lbs]

• 12 DKB Swing Clean [26/35lbs]
• Rest 30 - 45 secs VIEW DEMO
• Dumbbells
• Kettlebells
• Slam Ball
• Ab Mat
Part 2] Complete FT:
VIEW DEMO
• 50 Squat Ball Slams [30/40lbs]
• [RECORD SCORE]

Part 3] 45:15 - 3 Rounds:

• DB Side Plank Dips [R] [5/10lb]

• Knee Tuck Kick Ups
• DB Side Plank Dips [L]
• Half Sprawls VIEW DEMO
• Zombie Sit-Ups
!31
 Part 1] Complete 4 Rounds - 13 min cap:

• 12-14 DB Incline Chest Press[20/30lbs]

• 12-14 DB Incline Close Grip Press [20/30lbs]
• Rest 30 - 45 secs
• Dumbbells • [RECORD SCORE] VIEW DEMO
• Kettlebells
• Mini Bands Part 2] 12 min EMOM:
• Jump Rope VIEW DEMO
• 12 DKB Bulgarian Split Squats [R/L] [18/26lbs]
• 15 Banded Hip Thrusts

Part 3] Tabata - 8 min:

A.
• 20s: Wall Sit
• 10s: REST
• 20s: Banded Abductions
• 10s: REST
VIEW DEMO
B.
• 20s: Jump Rope
• 10s: REST
• 20s: Jump Rope
• 10s: REST !32
 Part 1] 45:15 - 3 Rounds:

• S. Arm KB Swings [R] [26/35lb]

• KB Deadlifts [44/70lb]
• Kettlebells • S. Arm KB Swings [L] VIEW DEMO
• Med Ball • KB Pull & Press [26/35lb]
• Rower • KB Alt. Standing Clean [35/44lb]

Part 2] 12min | Every 3 minutes, complete:

• 200m Run VIEW DEMO

• 20 Wall Balls [14/20lb]
• 5 Burpees

Part 3] 1000m Row /800m Run/60 Cal Bike

[RECORD SCORE]
VIEW DEMO

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 PART 1] ☝ 12 min EMOM | One KB ONLY [26/35lb]

• Single Arm KB Deadlift

• KB REVERSE Lunge Clean
• KB Squat Clean & Press VIEW DEMO
• KettleBells
• Switch
• Jump Rope

Part 2]
8 min EMOM
• ODD- 8-10 HAF DKB Z Press [26/35lb]
• EVEN- 40 sec Jump Rope
VIEW DEMO

Part 3] EVERY 20 seconds for 4 minutes:

• 1 Loaded Beast Sprawl to Explosive KB Hike [44/62lb]
• Skip a round if you need to
VIEW DEMO

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 Part 1] Every 2 minutes for 10 minutes complete the following for time:

• 200m SPRINT or 200m Row or 10-15cal Bike

• 3 Gorilla Squats
• 3 Push Ups VIEW DEMO
• Mini-bands
• Rower [optional]

Part 2]
Complete as many rounds as possible in 17 Minutes:

• Row 250m or 15 Burpees

• 25 Banded Air Squats
• 15 Banded Lat Pull Downs
• 5 Banded V-Ups
[RECORD SCORE] VIEW DEMO

Part 3]
• 100 Midas Touch For Time
• [RECORD SCORE]
VIEW DEMO

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 IGNITE YOUR POWER!
You have the ability to be as powerful as you would like. You have every opportunity to live
the life you’ve imagine. Take action and commit. You are stronger than you know.
Physically, mentally, spiritually, and emotionally. Fitness is a tool to sharpen your senses
and skills. To sharpen your mind. Don’t doubt yourself. Be vulnerable. Ignite your power
and tell me what strong means to you. Don’t be shy. This is your private space. It doesn’t
need to be fitness related.

Define Strong:

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 Part 1] 45:90:180 - 3 Rounds:

• Dumbbells • 45s: DB Lateral Raises [10/15lb]

• Kettlebells • 90s: 8 DB Clean & Press [20/25lb]
+ 8 Alt. DB Snatches [30/40lb]
• Pull-up Rig • 180s [EMOM]: 12 HAF DKB Squats
[26/35lb][For 3 minutes, every
minute on the minute complete
12 reps. Rest for the remainder
of each minute]
VIEW DEMO

Part 2] 10 min AMRAP:

• 12 DKB Gorilla Row [26/25lb]

• 10 Freestyle Pull-Ups
• 8 DKB Swing Clean [26/35lb]
• [RECORD SCORE]
VIEW DEMO
 Part 1] Complete 10 sets - 12 min cap
[ADV WEIGHT | SCALE WEIGHT AS NEEDED]
• 10 HAFF KB Swings [44-53/62-70lb] VIEW DEMO
• Rest 30 secs
• Kettlebells • Take notes on your experience & weight you used.
• Dumbbells
• Box Part 2] 7 min AMRAP:
• Ab Mat VIEW DEMO
• 10 Alt. Strict KB Snatch [26/35LB]
• 10 Box Jumps [20/24”]
• [RECORD SCORE]

Part 3] 6 min AMRAP:

• 10 DB Devil’s Press [15/20lb]
• 10 DB Front Squats [15/20lb]

Part 4] 5 min AMRAP:

• 10 Hollow Body Coil

• 10 Single Leg V-Ups

!42
 Part 1] 30:60:90 - 3 Rounds - 9 min:

• 30s: Squat Sprawls VIEW DEMO

• 60s: 10 Front Steps + 8 Jumping Lunges
• Kettlebells • 90s: 10 DB Front Raises [10/15lbs] + 8 Breakdancers
• Dumbbells
• Box Part 2] Complete 4 Rounds FT:
• Bike VIEW DEMO
• Rower • 20 Assault Bike Calories
• Ab Mat • 10 HAF DKB [26/35lbs] Box Step Ups [20/24"]
• [RECORD SCORE]
Part 3] Complete 4 Rounds - Rower Finisher:

• 250m Row Sprint VIEW DEMO

• Rest 60 sec
Part 4] Tabata Round - 4 min:

• 20s: Plank Hold VIEW DEMO

• 10s: REST
• 20s: Hollow Body Rock
• 10s: REST
!43
 PART 1] |1 KB: [26/35lb]
Every 2 minutes for 20 minutes complete the following:
• KB Push Up
• Hop back
• DKB Swing
• DKB Swing clean
• Seesaw Press x4
• X4 DKB Squats VIEW DEMO
• X4 DKB Lunges
• KettleBells
PART 2]
4 min AMRAP: VIEW DEMO
• Alternating KB Swing Snatches [26/35lb]
• [RECORD SCORE]

PART 3]
• 3 min AMRAP VIEW DEMO
• Max KB Goblet Squats [35/53lb]
• 2 min AMRAP
• Alternating KB Switch Grip Lunges [26/35lb]
• 60 sec AMRAP
• KB High Pull n Press [26/35lb]

!44
 Bands and Bodyweight

Part 1] 45:15 x4 rounds [20 min total]:

• 8 Banded Jumping Jacks + 8 Plank Jacks VIEW DEMO

• Ab-Mat • 4 Side Kick Thrus + 4 Alternating Front Steps
• Mini Bands • 8 Banded Traveling Bear Crawl [8 fwd + 8 back]
• 4 Loaded to Unload Beasts + 4 Front Kick Thrus
• 8 Banded Lat Raises [R] + 8 Banded Lat Raises [L]

Part 2] Complete 3 Rounds FT:

• 30 Shin Hugs
• 15 V-Ups VIEW DEMO
• 30 Zombie Sit-Ups
• 30 sec: REST
• [RECORD SCORE]

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 IGNITE YOUR SOUL!
Self-love. I want you to fall in love with yourself. I mean every single part of you. Honor the good.
Embrace the bad. Own who you are as a human. I live my life trying to hold myself accountable and
my biggest motivator is my integrity. I hold myself to the same standards when I am alone that I do
with company. Trust me I haven’t always been this way but as I grow older I understand this is the
ultimate strength and it is intangible.

We must learn to be transparent with ourselves and hold ourself accountable to the same
standards that we hold others accountable.

Apply this rule to every aspect of your life. Let’s start in the gym and then start to trickle the same
vibe into your personal life.
My goal is for your to experience that feeling you get when you accomplish something knowing you
did the right thing and gave it your all. It starts small but will evolve as far as you are willing to take it.

Commit.

!49
 IGNITE YOUR SOUL!
Write down 3 small goals that you will be able accomplish every single day.
examples: I will never cheat my reps inside of the gym. I will always finish what I started regardless of how
long it takes. I will stop when I hear the whistle or bell not 3-5 seconds before. I will complete every rep
with my full effort and range. I will make my bed every morning. I will meditate each morning. I will start my
day with a positive affirmation and daily quote.

INTEGRITY

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!51
 Part 1] 21-15-9 [Run 200m after each round]:

• DKB Deadlifts [35/44lb]

• Box Jumps [20/24”] VIEW DEMO
• Kettlebells
• Box
Part 2] 15-9-6 [Run 200m after each
round]:

• DKB Standing Clean + Press [26/35lb]

• Sprawls

Part 3] 9-6-3 [Run 200m after each

round]:

• DKB Squat [26/35lb]

• Wall Walks
• [RECORD SCORE FOR PT 1-3]

!52
 Part 1] Tabata Rounds - 8 min:

A.
• 20s: Jump Rope
• Kettlebells
• 10s: REST
• Dumbbells
• 20s: Accelerated Russian Twists
• Jump Rope
• 10s: REST
• Ab Mat
VIEW DEMO
B.
• 20s: DKB Z-Press
• 10s: REST
• 20s: V-Ups
• 10s: REST
Part 2] Complete 4 Rounds:

VIEW DEMO • 12-14 Half Kneeling DB Bicep Curl [each side]

• 14 DB Drag Curls
• Rest 30-45 sec
Part 3] Complete 4 Rounds:
VIEW DEMO
• 14 DB Lateral Raises
• 12 S. Arm DB Clean + Press [each side]
• Rest 30-45 sec !53
 Part 1] Complete FT:

• 50 Assault Bike Calories VIEW DEMO

• 50 Concept 2 Row Calories
• Kettlebells • [RECORD SCORES]
• Bike
• Rower
• Ab Mat Part 2] 21-15-9:

VIEW DEMO • HAF KB Swings [35/44lbs]

• HAF KB Goblet Squats [26/35lbs]
• [RECORD SCORES]

Part 3] 45:15 - 3 Rounds:

• 90* Hollow Pulse VIEW DEMO

• Plankups
• Leg Lifts

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 PART 1] 10 min EMOM - DKB [26/35lbs]:

• DKB Gorilla Row VIEW DEMO

• DKB Deadlift
• DKB Standing Clean
• Alternating Press (Each Arm)
• Kettlebells
VIEW DEMO
PART 2] 5 sets of the following:
• 2 min AMRAP: Loaded Beast Sprawl + Alt. Single Arm Swing Snatch
• 60 sec Rest

Part 3] Complete 4 sets of the following: VIEW DEMO

• 10-12 HAF DKB Goblet Squats Front Rack [26/35lbs]
• Rest 30-45 seconds
• [RECORD SCORE]

!55
Bands and bodyweight
VIEW DEMO
Part 1] Complete 6 rounds of the following:

• 60 sec: Alternating Underswitch to Side Kick Thru

• 60 sec: Load to Unload Beast Wave
• 60 sec: Alternating Underswitch to Crab Reach
• MINIMAL REST [Pace yourself]

VIEW DEMO
Part 2] Run:

• 1 mile or Row 2000M

• [RECORD TIME]

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 IGNITE YOUR PASSION!
I think it is SO important to know what makes us tick. What gets us going and ramped up.
There is no better feeling than internal motivation and a spicy drive. When you do it because
you are hungry and humble not because you have to. We can switch our lives to be lived
exactly how we imagine if we are willing to do what it takes to make it happen. I have learned
over the years that personally when I feel like I am not holding my weight or not enjoying what
I am doing, I tend to shut down. So why do we constantly put ourselves in the position to fail?
We need to be open to change and understand that things worth having take time but it has to
start somewhere.
Write down 3 things that you love to do. Just remind yourself what it is you feel
passionate about.

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!61
 Part 1] Complete 7 Rounds for time.
At the end of each round perform 2 Wall Walks:

• 7 DKB Squat Clean [26/35lb]

• 7 Wall Balls [14/20lb]
• Kettlebells • 7 DKB Standing Clean [26/35lb]
• Med Ball • 7 Burpees
• Ab Mat • 7 DKB Bent Over Row [26/35lb]
• 7 V-Ups
• 7 DKB Press [26/35lb]
• [RECORD SCORE] VIEW DEMO

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 Part 1] Complete FT:

• 1 mile Run VIEW DEMO

• [RECORD SCORE]
• Dumbbells
• Kettlebells Part 2] Complete 3 Rounds - DB [12.5/17.5lbs]

• 10 DB Bicep Curls
• 10 DB Clean & Press
• 10 DB Front Squats

Part 3] 30:60:90 - 3 Rounds:

VIEW DEMO
• 30s: Breakdancers
• 10s: REST
• 60s: Alternating KB Reverse Lunge Clean
• 20s: REST
• 90s: KB Swing Snatch [18/26lbs] [45R:45L]
• 30s: REST

!63
 Part 1] Complete FT:

• 50 Air Squats + 50 Alternating Lunges VIEW DEMO

• Rest 3 min
Kettlebells • [RECORD SCORE]
Rower
Med Ball Part 2] 3 min AMRAP:
Box • Burpee Plate Hops
Ab Mat • Rest 3 min

Part 3] Complete FT: Part 4] 2 min AMRAP:

• 1000 m Row • 8 KB Goblet Squats + 8 KB Presses

• Rest 3 min • Rest 3 min

Part 5] Complete FT: Part 6] 1 min AMRAP:

• 100 Shin Hugs • Burpee Box Jump Overs

• Rest 3 min • Rest 3 min

Part 7] Complete FT:

• 100 Wall Balls !64

 Part 1] 12 Min EMOM:
• Side Kick Thru x2
• Kettlebells
• DKB Hike VIEW DEMO
• Pounce Forward
• DKB Standing Clean
• Rotational Single Arm Press [both
sides]

Part 2] 18 Min EMOM:

• ODD : 10 HAF Russian KB Swings
• EVEN: 10 HAF Goblet Squats

VIEW DEMO

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 Part 1]: Complete 20 rounds for time:
• 4 Burpees
• 6 Leg Lifts
• Mini bands
• 8 Jumping Lunges
• [RECORD SCORE] VIEW DEMO

Part 2]:
Complete 3 rounds of the following:
• 60 sec: Banded Donkey Kicks [R] [30 sec FAST + 30 sec HOLD]
• 60 sec: Banded Donkey Kicks [L] [30 sec FAST + 30 sec HOLD]
• 60 sec: Banded Hip Thrusts [30 sec FAST + 30 sec HOLD]
• 60 sec: Banded Frog Pumps
• 60 sec: REST VIEW DEMO

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 IGNITE YOUR LIFE!
Now you have experienced 5 weeks of discipline, focus, determination and skill. I want
to ask you again. What is your REASON? Refer back to phase 2 and read your notes.
You can always re-write your script.

!69
 Part 1] Filthy 50 |
Complete the following for time: [RECORD SCORE]
• Dumbbells
• Kettlebells
• Ab Mat • 50 Air Squats
• 50 Alternating DB Bicep Curls
• 50 KB Swings
• 50 Toe Touches VIEW DEMO
• 50 DB Renegade Rows
• 50 KB Reverse Lunge Switch Grip
• 50 Plank Shoulder Taps
• 50 DB Alternating Military Press
• 50 KB Sumo Grip Squats
• 50 Butterfly Sit Ups

!70
 Part 1] 7 minute AMRAP:
• 7 Push Ups
• 7 Gorilla Squats
VIEW DEMO
• Kettlebells
• [RECORD SCORE]

Part 2] Complete 3 rounds:

30-20-10
• DKB Standing or Swing Cleans
VIEW DEMO
• Alternating Underswitches

Part 3] Complete 4 sets of the following:

• 40 sec: Forearm Plank Hold VIEW DEMO
• 20 sec: REST

!71
 Part 1] Complete 3 rounds of the following:
• 30 sec: MB Toe Taps
• 10 sec: REST
VIEW DEMO
• MedBall
• 60 sec: 10 Wall Balls + 5 MB Push-ups
• Kettlebell
• 20 sec: REST
• Ab Mat
• 90 sec: 5 KB High Pulls + 5 KB Goblet Squats + 5 KB Press
• 30 sec: REST

Part 2] Complete 4 rounds:

90 sec AMRAP: 30 sec REST
• Single Arm Swing
• Single Arm Clean
• Single Arm Snatch
VIEW DEMO
• Single Arm Press
• Single Arm SWITCH
• Repeat other side

Part 3] Complete 2 sets:

• 30 sec: MB Knee to Chest
• 30 sec: Hollow Body Rock VIEW DEMO
• 30 sec: Seated Leg Raises
• 30 sec: REST
!72
 Part 1] Complete 4 sets of the following:
VIEW DEMO
• Kettlebells • 4 Stage Single Arm Spiral Clean to Snatch [R]
• 1 Swing Snatch [R] control to front rack
• 4 Single Arm Squats [R]
• 1 Swing Switch
• 4 Stage Single Arm Spiral Clean to Snatch [L]
• 1 Swing Snatch [L] control to front rack
• 4 Single Arm Squats [L]
• 30 sec: REST

Part 2] Complete 4 sets of the following:

• 10-12 HAF Sumo Stance KB Deadlifts [tempo +explosive] VIEW DEMO
• 30-45 sec: REST

Part 3] Complete 4 sets of the following: 60:30

• Alternating KB Reverse Lunge to Clean + KB Swing Switch
VIEW DEMO

!73
 Part 1] Complete 3 rounds: 45:15
1.Reverse to Regular Burpees
• Mini Bands 2.Bent Over Banded Rows [R]
3.Burpee Tuck Jumps
4.Bent Over Banded Rows [L]
5.Superhero Burpees
6.Banded Pull Aparts
7.Sprinter Burpees VIEW DEMO
8.Banded Pulse Squats
9.Surfer Burpees
10.Banded Side Steps [switch direction halfway]
SCORE SHEET

!75
 Workout Decription 1ST ATTEMPT 2ND ATTEMPT 3RD ATTEMPT NOTES

WOD 1 | Part 1 1000m Row or 800m Run

WOD 2 | Part 3 Core Assault

WOD 3 | Part 2 DKB Thruster & Row

Chipper

WOD 3 | Part 3 100 shin hugs For Time

WOD 4 | Part 3 30 Burpees Over Bell

WOD 5 | Part 2 5 Rounds For Time

WOD 6 | Part 2 50 Slam Balls

WOD 7 | Part 1 4 Rds For Time

WOD 8 | Part3 1000m Row or 800m Run

WOD 10 | Part 2 Total Rounds

WOD 10 | Part 3 Total Time

WOD 11 | Part 2 Total Rounds

WOD 12 | Part 2 Total Rounds

WOD 13 | Part 2 4 Rds For Time

WOD 14 | Part 2 How many snatches?

What weight?

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WOD 15 | Part 2 3 Rds For Time

WOD 16 | Part 1-3 Time for pt 1-3

WOD 18 | Part 1 50 CAL ASSAULT:

50 CAL ROW:

WOD 18 | Part 2 TOTAL TIME

WOD 19 | Part 3 TOTAL TIME AT WEIGHT

USED

WOD 20 | Part 2 1 MILE RUN:

2000M Row:

WOD 21 | Part 1 TOTAL TIME

WOD 22 | Part 1 1 MILE RUN:

2000M Row:

WOD 23 | Part 1 TOTAL TIME

WOD 25 | Part 1 TOTAL TIME

WOD 26 | Part 1 TOTAL TIME

WOD 27 | Part 1 TOTAL TIME

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 CLICK THIS LINK
[FOR YOUR MEAL PLAN AND NUTRITION GUIDE]

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This isn’t the end… This is just the beginning for you.

What’s next?

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WHAT’S INCLUDED?
• $29.99 per month [auto-renewal] Less than $1 a workout!
• Subscribe for 6 days a week of written programming from yours truly
• Following a similar style of training to PumpFit Club. A combination of functional training
modalities designed as a hybrid system to shed fat, build muscle, and improve overall
fitness.
• Combining functional fitness, KettleBells, Body-Building, Hybrid Training, Animal Flow,
Bodyweight, and Plyometrics together to make
an all inclusive, exciting training program.
• Embedded video links of each exercise from my YouTube exercise database
• If you want fresh, written workouts daily to hit the gym alone or to do at home this one is for
you!
◦ Equipment needed: Kettlebells, Dumbbells, Jump Rope, Medicine Ball, Mini Bands,
Resistance Bands, Ab Mat.
◦ Thursdays: We bring the toys out and get down with circuit training. If you cannot
access the equipment sub the exercise or use it as a rest day.
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WHAT’S INCLUDED?
• $9.99 per month or $99 for a year [auto-renewal]
• Download the HEF Training App and access it all from your device.
• Follow along virtual full workout programs, tutorials, recovery, nutrition, and motivation.
• If you need the motivation and coaching tips and want to feel like I’m in the room with you
this one is for you!
• Available on the App Store, and Google Play.
• (7 day FREE TRIAL available)
• Equipment needed: Kettlebells, Dumbbells, Jump Rope, Medicine Ball, Mini Bands,
Resistance Bands, Ab Mat, Rower & Bike optional, Box, Bench.
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WHAT’S INCLUDED?
• Prices range from $59.99-$135
• Available indefinitely to download and get started right away.
• 6-14 week programs to cut, build, shred, and improve fitness.
• We often launch and complete challenges together throughout the year. If you just
want a kick in the ass or to join in with the HEF Tribe for an opportunity to win and
challenge yourself, this one is for you!
• UNLEASHED, EMBRACE, CORE CRUSHER, FOCUS, FIND THE ROAD, IGNITE
• Equipment list included for each ebook.

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