Help keep your group healthy and happy!
6
-
minutes warming up
14
-
16
minutes working out
The workout today is meant to challenge your posterior chain with both controlled and dynamic movements targeted at your hammies and calves. For each 2-minute section try to match the same number of rounds and reps every time.
100-80-60-40-20
Single-unders/Double-unders
After each set
2-min. As Many Rounds as Possible
6 Staggered-stance Deadlift, each side
6 Single-arm Sumo Deadlift High-pull, each side
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.
Single-unders/Double-unders
Choose an option that allows you to continuously move the whole set. Feel free to work on a combo of single and doubles.
Options: reduce reps to 50-40-30-20-10 rep scheme.
💪 adjust to 120-90-60-30-15-sec. of work.
🤰 perform 50-40-30-20-10 low, alternating Step-ups (4-6" height).
Equipment: if no jump rope, perform Jumping Jacks or use your handy dandy invisible jump rope.
Staggered-stance Deadlift
Pick a moderate-heavyish weight where you can do 6 unbroken while still feeling resistance.
Options: perform without weight, Staggered Stance Hip Hinge.
Equipment: pair of dumbbells, kettlebells, or backpack.
Single-arm Sumo Deadlift High-pull
Pick a moderate-heavyish weight where you can do 6 unbroken while still feeling resistance.
Options: decrease the range of motion by going down to knee height.
🤰 perform movement segmented (6 Sumo Deadlifts + 6 Upright Rows) each side if belly is in the way.
Equipment: single dumbbell, kettlebell, or backpack.
Have a question? Chat with your coach.
✅ Jump rope, invisible one acceptable.
✅ Object(s) for Staggered-stance Deadlift and Sumo Deadlift High-pull.
⏱ Clock set to stopwatch. Record your time.
🎶
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
14
-
16
minutes working out
The workout today is meant to challenge your posterior chain with both controlled and dynamic movements targeted at your hammies and calves. For each 2-minute section try to match the same number of rounds and reps every time.
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.
Jumping Movements
Jumping Movements
Hammies
🍑 Posterior
