Help keep your group healthy and happy!
5
-
minutes warming up
22
-
minutes working out
Can you see the hidden acronym in this workout? ✊🏽 Score of this workout will be total Man-makers, so the faster you complete the Bent Over Row and Lunges, the more time you will have to complete more Man-makers...which doesn't exactly sound like the best trade-off, doesn't it? This workout is a repeat from June 8th, so if you have a score jotted down from that day, you can compare what you get today.
22 Min on the clock:
100 Bent Over Row
100 Lunges, 50 per side
In the remaining time AMRAP
Man-Makers
Break up the bent over Row and Lunges however you want
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.
- Bent Over Row: adjust load.
- Lunges: reduce to 50 total reps, 25 per side, then perform the Lunges with assistance, holding onto a counter or high surface to help use the arms to stand up out of the bottom.
- Man-makers: adjust load, then eliminate the squatting portion of the movement and sub to a: Push-up + Row L + Row R + Power Clean & Jerk (instead of Thruster).
- Bent Over Rows: pair of DBs/KBs, barbell, or backpack.
- Man-makers: pair of DBs, if you don’t have DBs, perform AMRAP 10 Plank Drags + 10 Thrusters
Have a question? Chat with your coach.
✅ Weight option for Bent Over Rows and Man-makers. Use something that is light-medium, where you could potentially do 20 Bent Over Rows unbroken.
⏱ Clock set to 22 minutes timer.
5 min. AMRAP
5 Push-ups into Downward Dog (hold 2-3 sec)
10 Air Squat
15 Reverse Flyes (hold bottles/cans in each hand)
5
-
minutes warming up
22
-
minutes working out
Can you see the hidden acronym in this workout? ✊🏽 Score of this workout will be total Man-makers, so the faster you complete the Bent Over Row and Lunges, the more time you will have to complete more Man-makers...which doesn't exactly sound like the best trade-off, doesn't it? This workout is a repeat from June 8th, so if you have a score jotted down from that day, you can compare what you get today.
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.
