Help keep your group healthy and happy!
6
-
8
minutes warming up
14
-
minutes working out
Single-out like Rudolph, we're focusing on one-sided movements today. Okay, so might've been reaching for that one a bit there. 😆
One fun goal today will be to hold onto your object for the entire workout. So, even if you have to break from the movements, do so while still holding your object.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 14-min.
14 Wood Choppers, total
14 Single-arm Renegade Rows, total
14 Single-arm Devil's Press, total
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.
Your goal is to try to keep a consistent pace throughout with minimal rest using a medium heavy weight where you can still do the reps unbroken, but will feel challenged.
Wood Choppers
- Adjust load.
- If your weight is on the heavy side for your abilities, reduce down to 10 reps.
- If your weight is on the lighter side for your abilities, perform the Wood Choppers to the ground instead of your knee.
SA Renegade Rows
- Adjust load.
- Beginners: perform on the knees.
SA Devil’s Press
- Adjust load.
- Beginners: perform a Kick-back instead of full Burpee in the Devil’s Press (do not lower all the way down to the ground, only to the top of the Plank, then stand up & perform the rest of the movement).
One single DB, KB, or backpack.
As Many Rounds as Possible in 14-min
14 Wood Choppers, total
14 Single-arm Kneeling Renegade Rows, total
14 Single-arm strict Press, total
Have a question? Chat with your coach.
✅ One weight option for all the movements.
⏱ Clock set to 14-minute timer.
3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
Then,
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!
6
-
8
minutes warming up
14
-
minutes working out
Single-out like Rudolph, we're focusing on one-sided movements today. Okay, so might've been reaching for that one a bit there. 😆
One fun goal today will be to hold onto your object for the entire workout. So, even if you have to break from the movements, do so while still holding your object.
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.
