Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
A good mixture of movements today. We have some pulling, some squatting, and some tapping. Twenty minutes can feel rather long - unless you're watching an episode of The Office... twenty minutes of WORKING OUT can feel rather long. A great way to tackle the workout today is to cruise through the first round and go through the movements. Then, increase your pace as you go through each round thereafter. For the last 2-3 minutes, go all out and really aim to empty the tank.
Do this workout live with an attentive and entertaining coach!
20-min. As Many Rounds as Possible
10 Bent Over Row
20 Hang Power Cleans
30 Back Squats
40 Heel Taps, 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.
Bent Over Rows, Hang Power Cleans, and Back Squats
Pick an option that feels medium-heavy and is something you can potentially do unbroken while still feeling resistance from the weight.
Options: adjust load.
💪 perform Back Squats without weight or alternate rep scheme 10-15-20-30.
Equipment: barbell, Dumbbells, Kettlebells, backpack.
Heel Taps
Pick an option that you can do at least 20 unbroken. If your hip flexors were sleepy, they'll be awake now!
Options: use a lower object to tap the heels to.
💪 perform to no object height, just to the air.
🤰20-min. As Many Rounds as Possible:
8 Bent Over Rows
12 Hang Power Cleans
16 Back Squats or Air Squats
32 Heel Taps, total
1-min. Rest
Have a question? Chat with your coach.
✅ Object(s) for the Bent Over Rows.
✅ Object(s) for the Hang Power Cleans.
✅ Object for Back Squats.
✅ Object for Heel Taps.
⏱ Clock set to 20-minute timer.
🎶 Coach Cheryl's playlist
5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg
*20 foot (approx 20-sec.) Crab Walk after each set.
Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch
6
-
8
minutes warming up
20
-
minutes working out
A good mixture of movements today. We have some pulling, some squatting, and some tapping. Twenty minutes can feel rather long - unless you're watching an episode of The Office... twenty minutes of WORKING OUT can feel rather long. A great way to tackle the workout today is to cruise through the first round and go through the movements. Then, increase your pace as you go through each round thereafter. For the last 2-3 minutes, go all out and really aim to empty the tank.
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.
Pulling Movements
It's All in the Hips
Squat Family
Core Movements
