Help keep your group healthy and happy!
8
-
minutes warming up
14
-
minutes working out
We're going heavy and challenging today, working one side of our body at a time, as each 30-sec. interval is split 15/15 per side.
The built-in rest is meant on giving you a chance to reset and shake it out so you can go HARD!
Do this workout live with an attentive and entertaining coach!
8 Rounds
30-sec. Wood Choppers, 15-sec. each side
15 sec. Rest
30-sec. Single-leg Plank, 15-sec. each side
15-sec. Rest
30-sec. Bent Row + Hold, 15-sec. each side
15-sec. Rest
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.
Wood Choppers and Bent Rows should be a heavy or challenging variation - something where you can hold onto the weights the whole time, but it isn't fast... it should be controlled and BURN! Single-leg Planks will also heavily tax the shoulders, core, and legs, so scale as needed to stay in position the whole time!
Wood Choppers: adjust load. If your weights are too light for your abilities on the Wood Choppers, go lower more towards the ground (instead of stopping at the knee) at the bottom of the movement to make them harder. Single-leg Plank: perform on toes or knees.
Bent Row + Hold: adjust load. If you do not have two objects, simply perform a Single-arm Bent Row, 15-sec. each side without the other arm holding anything.
- Wood Choppers: one DB/KB/backpack
- Rows: pair of DB/KBs/water bottles
8 Rounds
30-sec. Wood Choppers, 15-sec. each side
15 sec. Rest
30-sec. Incline Single-leg Plank, 15-sec. each side
15-sec. Rest
30-sec. Bent Row + Hold, 15-sec. each side
15-sec. Rest
Have a question? Chat with your coach.
✅ Weight option for Wood Choppers. Something that feels heavy or challenging for you.
✅ Weight option for Bent Over Row. Something that feels heavy or challenging for you.
⏱ Clock set to to stopwatch making sure to time out your work and rest sets.
8-min. EMOM
Min 1- 16 Renegade Rows, total
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Plank Hip Lifts
8
-
minutes warming up
14
-
minutes working out
We're going heavy and challenging today, working one side of our body at a time, as each 30-sec. interval is split 15/15 per side.
The built-in rest is meant on giving you a chance to reset and shake it out so you can go HARD!
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.
Core Movements
