Help keep your group healthy and happy!
8
-
10
minutes warming up
15
-
18
minutes working out
The freakin' weekend is kicking off a two part workout, each part being a sprint!
Part 1 will get you running and breathing with a light to moderate load where you can perform all sets unbroken. We want you to focus on RUNNING FAST here! Rest between Part 1 and 2 is meant to give you enough recovery to hit the Burpees at an aggressive pace - we're looking at under 3-min! Caveat is that you can only switch arms on the Single-arm Weighted Burpee every 10 reps, so hang on!
Do this workout live with an attentive and entertaining coach!
10-8-6-4-2
3-Point Shuttle Run, 20m
Single-arm DB/KB Swing, each side
Rest 3 min.
For Time:
40 Single-arm Weighted Burpee, total
*Can only switch arms every 10 reps.
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.
Choose a personalized option where you're able to move through the movements fast.
Shuttle Run
- One option is to make the Runs 5m there-and-back, so 10m total (halving the distance).
- Another option is to modify # of runs to 5-4-3-2-1.
- If no abiilty to run indoors, perform TRIPLE reps of Speed Skaters to Target.
Swings
- Adjust load.
SA Weighted Burpee
- Adjust load.
- Next, modify number of total reps to 20-30.
- Lastly, perform a Weighted Kick-back (remove the Push-up portion of the Burpee).
- Shuttle Run: you'll need space to run! If you do not have 10m there-and-back indoors, perform 5m there-and-back 2x to equal 1 rep.
- Swing/Burpee: DB, KB, or backpack.
10-8-6-4-2
Single-arm DB/KB Swing, each side
100 meter Farmers Carry between each set
Rest 3 min.
For Time: 40 scaled Burpees
Have a question? Chat with your coach.
✅ Mark your 3-pt shuttle run distance.
✅ Weight option for Swings and Burpees. Should be a light weight where you can move through the movements in big sets.
⏱ Clock set to stopwatch.
2 Rounds
30-sec. Single-arm Farmer's Carry, Right
20 Supermans
20 Single-leg V-ups or Leg lifts, total
30-sec. SA Farmer's Carry, Left
20 Mountain Climbers (knee-to-elbow), total
20 Reverse Tabletop Hip Lifts
30-sec. Farmer's Carry
Then,
10 reps Downward Dog to Cobra
1-min. Pike Stretch
8
-
10
minutes warming up
15
-
18
minutes working out
The freakin' weekend is kicking off a two part workout, each part being a sprint!
Part 1 will get you running and breathing with a light to moderate load where you can perform all sets unbroken. We want you to focus on RUNNING FAST here! Rest between Part 1 and 2 is meant to give you enough recovery to hit the Burpees at an aggressive pace - we're looking at under 3-min! Caveat is that you can only switch arms on the Single-arm Weighted Burpee every 10 reps, so hang on!
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
Burpee Family
