Help keep your group healthy and happy!
5
-
minutes warming up
12
-
minutes working out
A little posterior 🍑 and core action to start the week! For the weighted movements, use a moderate-heavy option where you definitely feel resistance. It should feel difficult, but not impossible to do the reps unbroken. Challenge yourself ever further and keep the rest in between each movement to a minimum, take a couple of breaths and transition right into it. Try for 4+ rounds!
AMRAP 12 min.
20 Staggered-stance Deadlifts, 10 each side
20 Woodchoppers, 10 each side
20 Tuck-ups
20 Russian Twists, 10 each side
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Deadlifts: reduce load. Bend the front leg more if hamstrings are tight.
Wood Choppers: harder would be the weight going lower towards the ground, make easier by only going to hip height. Reduce load as needed.
Tuck-ups: sub with Bicycle Kicks.
Russian Twists: reduce load then perform with hands only, no weight.
Have a question? Chat with your coach.
✅ Weight option for staggered-stance deadlift. A moderate-heavy weight that will feel challenging for 10 reps.
✅ Weight option for wood choppers. A moderate-heavy weight that will feel challenging for 10 reps.
✅ Optional weight option for Russian twists. A moderate-heave weight that will feel challenge for 10 reps each side.
⏱ Clock set to 12 minute timer. Record total number of rounds and reps.
Share your score on Slack!
3 Rounds
20 sec. each movement, 10 sec. rest
5
-
minutes warming up
12
-
minutes working out
A little posterior 🍑 and core action to start the week! For the weighted movements, use a moderate-heavy option where you definitely feel resistance. It should feel difficult, but not impossible to do the reps unbroken. Challenge yourself ever further and keep the rest in between each movement to a minimum, take a couple of breaths and transition right into it. Try for 4+ rounds!
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Hammies
Core Movements
Core Movements
Core Movements
