Help keep your group healthy and happy!
6
-
8
minutes warming up
12
-
minutes working out
Your goal is to get as far as you can in 12 minutes today. It might get uncomfortable and that's totally okay, in fact, that's what we want! Time to go to that special happy place.
12-min. As Far as Possible
2-4-6-8-10-12...
Snatches, total
Weighted Burpee Step-ups, total
*Continue to add 2-reps each round until 12-min. has elapsed.
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.
Snatches
Pick a weight option that feels medium-heavy that allows you to complete 6 reps unbroken. If your option is a dumbbell or kettlebell perform alternating reps.
💪 perform Hang Snatches.
🤰 perform Single-arm Snatches, ground or knee level.
Equipment: barbell, backpack, one dumbbell or kettlebell
Weighted Burpee Step-ups
Pick an option that allows you to move smoothly through the reps. You should feel some resistance, but it shouldn't feel super duper hard.
Options: adjust load → adjust height of surface → perform a Kick-back instead of a full Burpee each rep.
💪 perform without weight.
🤰 perform Kick-back to a low (no more than 12") Step-up (with weight or none).
Equipment: box, sturdy chair, stool, or step. If no elevated surface is available, perform Weighted Burpees.
No Equipment, No Problem!
12-min. As Far as Possible
2-4-6-8-10-12...
Candlesticks, total
Burpees, total
Have a question? Chat with your coach.
✅ Object for Snatches.
✅ Something sturdy to step on.
⏱ Clock set to 12-minute timer. Record how far you got!
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
12
-
minutes working out
Your goal is to get as far as you can in 12 minutes today. It might get uncomfortable and that's totally okay, in fact, that's what we want! Time to go to that special happy place.
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
