Help keep your group healthy and happy!
5
-
minutes warming up
16
-
25
minutes working out
This workout is going to be so much fun! Each movement sets up the next movement, then it all comes together at the end!
You will use one option for all the weighted movements. It should be a moderate-heavy weight where you feel challenged, especially on the push presses as that will probably be your determining factor.I recommend writing the whole workout on a board or post-it so you don't forget
Do this workout live with an attentive and entertaining coach!
3 Rounds for Time:
21 Kickbacks
18 Sumo Stance Push-ups
15 Deadlifts
12 Hang Power Clean
9 Front Squat
6 Push Press
3 Man-makers
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.
Kick-backs/Push-ups: reduce rep scheme to 18-15, then step out on Kick-back (instead of jumping) and perform Push-ups on an elevated surface (chair, table).
Loaded movements: reduce load.
Man-makers: option to perform the Push-up and Renegade Rows on the knees.
Have a question? Chat with your coach.
✅ Use one weight option for all the movements. Should be a weight that is moderate-heavy. A weight where you can move through the movements with a challenging resistance. The first round might be unbroken, but you may have to break things up in the last two rounds.
⏱ Clock set to stopwatch. Record your time.
5 min. AMRAP
10 Plank to Downward Dog (fast)
15 sec. Butt Kickers in place
10 Air Squats
15 sec. High Knees in place
5
-
minutes warming up
16
-
25
minutes working out
This workout is going to be so much fun! Each movement sets up the next movement, then it all comes together at the end!
You will use one option for all the weighted movements. It should be a moderate-heavy weight where you feel challenged, especially on the push presses as that will probably be your determining factor.I recommend writing the whole workout on a board or post-it so you don't forget
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.
Burpee Family
Hammies
It's All in the Hips
Squat Family
Press Family
All the Movements in One Movement
Pushing Movements
