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HumanN + FIT Happy Hour – Workout #2

by: Lauren Ho

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Lauren Ho and Brittani Lum (co-founders of FIT Happy Hour) are 3.5 years into their idea of how community can shape fitness. FIT Happy Hour will be providing a workout of the week for the HumanN community. To dive deeper into the story of FIT Happy Hour, read our first post here

3 women sitting on a wooden bench outside

Get outside and enjoy the fresh air.  Mix up your workout and environment every now and then to not only appreciate where you are, but also to add in some unpredictable variables that will test your mental and physical game.

Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along. – George Herbert.

Today’s workout can be done anywhere outside.  It combines strength with conditioning and endurance.  Because you will be working for a total of one minute with half the amount of rest, I advise you choose a tough but manageable weight in order to keep your intensity level up.  Yes, fatigue will always kick in at some point, but that is when you have to dig deep and really focus on what you are doing.  The more tired you are, the smarter you have to be.  With that said, here is the workout of the week.  Go grab some friends and kick some butt!  Comment below to share your experience.

Workout #2:

1 min of work, 30 seconds of rest x 4-5 rounds.  The 30 seconds will be used to transition to the next station.  If extra rest is needed, take no more than 1 minute of rest after a full round is completed. Base is the middle ground, Starter is for those still getting the hang of it and Progression is for those who want to take it to the next level.

snapshots of workout

  1. Base: 25 yards of bear crawl
    • Starter: Mountain climber
    • Progression: 25 yards of bear crawl with weighted pull/push-throughs
  2. Base: Jumping lunges
    • Starter: Lunges in place
    • Progression: Lunges with weight
  3. Base: Sled pull
    • Starter: Less weight
  4. Base: Slams with sandbag or sandbell
    • Starter: Slam movement without weight
  5. Base: 30-yard suicides (cones at 5/10/15 yards apart)
    • Starter: Walk

Here’s a variation of this workout minus the interruption from the dogs! Thank you Brittani. 

Feel free to reach out on Facebook, Twitter or Instagram if you have any questions! 

Author Lauren Ho

Lauren Ho, FIT Happy Hour Co-Founder, Crossfitter & Instructional Designer at the University of Hawaii

Lauren Ho (co-owner of FIT Happy Hour and Instructional Designer at the University of Hawaii) was born and raised in Kailua, Oahu, Hawaii. During high school, she won 7 cross country and track state championships. She went to University of Washington to run cross country before transferring to the University of Hawaii to play soccer. Right now she is a master’s student in Learning Design & Technology at University of Hawaii and working at the University of Hawaii Center on Disability Studies as a faculty member. She continues to compete in OCR, Crossfit, XTERRA and SpikeBall, but has fallen in love with the idea of making fitness accessible to the ones who really need it!

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