Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
minutes working out
Today your job is to complete all the reps and movements in each 3 minute round. The faster you finish, the more rest you get before you start the next round. For each round, aim to finish all the movements in about 2 minutes giving yourself at least 1 minute of rest so you can reset and start again. If you're unable to finish everything before the 3 minutes is up, reduce the number of reps.
3-min. to complete:
20 Single-arm Snatches, alternating
20 Overhead Lunges, total steps
20 Double-unders/40 Single-unders
*Rest remainder of time.
5 Rounds
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.
You should be able to do all the movements fast while still feeling some resistance in the weights, so pick a personalized option that allows you to do that.
Single-Arm Snatches
- Adjust load.
Overhead Lunges
- Adjust load, then, reduce to 10 reps.
- Beginners: perform with no weight, but with arms held up in the air.
Jump Rope
- Doubles: reduce number of reps to 10-15.
- Singles: reduce number of reps to 20-30 or Toe Taps.
- Beginners: option to practice or perform attempts until the 2-min. mark.
- Snatches: one smaller single DB, KB, or sack of potatoes.
- Overhead Lunges: one larger weight, like a barbell, plate, backpack, or DB/KB held with both hands. If you only have one smaller weight, perform the movement on one arm and then the other, splitting the reps in half.
- Jump Rope: if you have no jump rope, sub in alternating Toe Taps (40 total reps).
3-min. to complete
20 Single-arm Hang Snatches Alternating
20 Front Rack Lunges, total steps
20 Toe Taps
Rest remainder of time
5 Rounds
Have a question? Chat with your coach.
✅ Weight for Single-arm Snatches and Lunges.
✅ Optional jump rope.
⏱ Clock set to 3 minute intervals.
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
15
-
minutes working out
Today your job is to complete all the reps and movements in each 3 minute round. The faster you finish, the more rest you get before you start the next round. For each round, aim to finish all the movements in about 2 minutes giving yourself at least 1 minute of rest so you can reset and start again. If you're unable to finish everything before the 3 minutes is up, reduce the number of reps.
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
Jumping Movements
Glutes and Shoulders
Jumping Movements
