Help keep your group healthy and happy!
8
-
12
minutes warming up
12
-
minutes working out
Your weekend is going to begin with a core, shoulder, and leg grind mixed in with some HEAVY breathing.
You'll start each 2-min. interval completing the total distance of the Weight Crawl, then with the remaining time, accumulate max reps of our Weight Slams.
The Weight Crawl taxes ALL of the same muscles of the Weight Slams, except the Slams are gonna get you breathing hard, so make sure to use your hips as much as possible!
Score is total Weighted Slams accumulated over the 6 sets.
In a 2-min. Window:
20-ft. Weight Crawl
Max Reps Weight Slams
Rest 1-min.
6 Sets
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 light to moderate load where you can move fast and unbroken on both. The 1-min. rest will allow you to get some rest, but not a full recovery.
Weight Crawl
- First, reduce load.
- Beginners: reduce distance to 10-ft.
Weight Slams
- Adjust load.
- Weight Crawl: one DB, KB, or backpack.
- Slams: one DB, backpack, bag of rice, etc.
In a 2-min. Window:
20-ft. Bear Crawl
Max Reps Weighted Slams
Rest 1-min.
6 Sets
Have a question? Chat with your coach.
✅ Weight option for Crawls.
✅ Weight option for Slams.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
12
-
minutes working out
Your weekend is going to begin with a core, shoulder, and leg grind mixed in with some HEAVY breathing.
You'll start each 2-min. interval completing the total distance of the Weight Crawl, then with the remaining time, accumulate max reps of our Weight Slams.
The Weight Crawl taxes ALL of the same muscles of the Weight Slams, except the Slams are gonna get you breathing hard, so make sure to use your hips as much as possible!
Score is total Weighted Slams accumulated over the 6 sets.
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.
Anger Management Movements
Core and Shoulders
