Help keep your group healthy and happy!
7
-
minutes warming up
15
-
minutes working out
The goal of this workout is to perform the work as quickly as possible, so that you not only have sufficient time to rest, but also so that you will be rewarded a new round! The total time of the workout is completely dependent on your ability to continue the sequence within three minutes. The weight should be light so that you can move through the movements quickly without sacrificing form.
Do this workout live with an attentive and entertaining coach!
3 min. on the clock:
2 Rounds
8 DB Snatches or Ground to Overhead, total reps
8 Single-arm Overhead Squats, total reps
Rest the remaining time in 3 min.
Then,
3 min. on the clock:
2 Rounds
10 DB Snatches or GTO, total reps
10 Single-arm OHS, total reps
Rest the remaining time in 3 min.
Continue a new 3 minute round and add 2 reps to each movement until you no longer finish within 3 minutes.If you're unable to make it past the 6 minute mark, lower the reps back to 8 and continue for 2 more rounds.
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.
All movements: reduce load so that you can finish the round of 12/12 and get as far as possible after that!
Option to also perform with a barbell with two hands.
Have a question? Chat with your coach.
✅ A light weight for the all the movements. Something that you'll be able to perform everything unbroken.
⏱ Clock set to stopwatch, timing out 3 minutes each round.
2 Rounds, 10 reps each*
Deadlift
Windmill
Snatch or Ground-to-overhead
Front Squat
*10 reps total if using barbell or backpack, 5 reps per arm if using a one DB.
Then, 5 min. OHS practice with a barbell or your DBs.
7
-
minutes warming up
15
-
minutes working out
The goal of this workout is to perform the work as quickly as possible, so that you not only have sufficient time to rest, but also so that you will be rewarded a new round! The total time of the workout is completely dependent on your ability to continue the sequence within three minutes. The weight should be light so that you can move through the movements quickly without sacrificing form.
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.
It's All in the Hips
Squat Family
