Help keep your group healthy and happy!
8
-
minutes warming up
12
-
minutes working out
Go hard for 15 seconds! That's practically a short TikTok video!
For this workout, we want you to move as fast as you can, recover and move fast again!
Do this workout live with an attentive and entertaining coach!
Run, Bike, Row
👟🚲🛶
12 Rounds
15 Seconds Hard
45 Seconds Easy
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.
- Hard should be an 8/10 or higher. Like you're being chased by a rabid mountain lion that has been injected with Compound V.
- Easy should be a 4/10 or less. Like a Sunday morning jog around a babbling brook.
- To adjust the workout, perform 15 seconds. at a 6-7/10 and then the 45 seconds as a 2-3/10.
- If no ability to run or use a machine, perform any of the following exercises: Running High Knees, Jumping Jacks, Jump Rope, Butt Kickers, Lateral Jogging High Knees, etc.
- To adjust the workout, perform 15 seconds. at a 6 or 7/10 and then the 45 seconds as a 2 or 3/10.
Have a question? Chat with your coach.
⏱ Clock set to 1 min intervals, watching the clock to time your work and rest.
2 min. Easy
2 Rounds
40 sec. Moderate
20 sec. Easy
4 Rounds
20 sec. Easy
20 sec. Moderate
10 sec. Hard
10 sec. Rest
Perform Running Stretches Sequence (video)
8
-
minutes warming up
12
-
minutes working out
Go hard for 15 seconds! That's practically a short TikTok video!
For this workout, we want you to move as fast as you can, recover and move fast again!
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.
Running Drills
