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HumanN + FIT Happy Hour – Workout #3

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

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The workout this week is straight from the original FIT Happy Hour group itself. We start with one round of strength work with 40 seconds of work and 20 seconds of rest/transition to the next movement. Then you can set up a 12 minute AMRAP (as many rounds as possible) that includes a five movement “course,” where you will do the reps or task and then physically move to the next station. We typically set this up in a clockwise or linear formation so that it is easy to see where to go next, and we will write what to do at each station on the ground with chalk.

What you do today can improve all your tomorrows. – Ralph Marston

We recommend trying out this type of format because it feels like you are accomplishing more than just reps. You can treat it like a mini obstacle course and see how many laps you can do instead of thinking about rounds. If you have a big group, make sure there is enough space and equipment at each station to allow for numerous people at one station and to enable “passing.” Before you know it, you and your workout partners will be ready for your first obstacle course race, or hitting new PRs in your next OCR!

Workout #3:

FIT Happy Hour + HumanN – Workout #3

This week is straight from the original FIT Happy Hour (Lauren Ho/Brittani Lum) group itself. We start with one round of strength work with 40 seconds of work and 20 seconds of rest/transition to the next movement. Then you can set up a 12 minute AMRAP (as many rounds as possible) that includes a five movement “course,” where you will do the reps or task and then physically move to the next station. Full workout here: https://www.humann.com/fitness/humann-fit-happy-hour-workout-3/

Posted by HumanN on Monday, September 26, 2016

Strength: :40 on // :20 off (1 round)

  • Bicep curls
  • Overhead extension
  • Renegade Rows
  • Plebs Plank
  • Goblet Squat
  • Sprinter Lunge (left)
  • Sprinter Lunge (right)
  • Crab kicks

12 minute Course – As many rounds as possible

  • 10 Mountain Climbers (10 reps on each side – knee to elbow; not alternating)
  • 10 Deadlifts (Use dumbbells, kettlebells, or a barbell)
  • 10 Jack Push Climbs (Jumping JackPush up/Chest to Ground – Mountain Climber)
  • Shuffle through cones (Think light quick feet)
  • 10 Rotational Lunges (Rotate towards the lead leg)

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

Author

Lauren Ho, FIT Happy Hour Co-Founder, Crossfitter & Masters Student.

Lauren Ho (co-owner of FIT Happy Hour) 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 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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