Help keep your group healthy and happy!
6
-
8
minutes warming up
17
-
minutes working out
We have a lot of fun movements mixed in with a not-so-fun movement. Your goal is to get max reps of each movement in one minute, but each minute starts with 4 burpees (RUDE!). Additionally, your rest times decrease after each cycle eventually having no rest in the last cycle (DOUBLE RUDE!).
Do this workout live with an attentive and entertaining coach!
1-min. Each Round
Each round starts with 4 Burpees
Then max reps:
R1- Renegade Rows
30-sec. Rest
R2- Sumo Deadlift High-pull
30-sec. Rest
R3 - Push-ups
30-sec. Rest
R4 - Weighted Swings
Rest 1 min, then repeat all of the above again with 15 seconds rest in between.
Rest 1 min, THEN repeat all of the above again with no rest in between.
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.
Renegade Rows
Pick a weight where you would be able to move for the entire minute.
Options: perform on the knees —> Plank Drags with a backpack if you don't have weights.
🤰perform a Single-arm Supported Row, switching as needed, or Elevated Plank Shoulder Taps.
Equipment: pair of dumbbells or kettlebells—> if performing with one weight, perform 3 reps on one side then switch.
Sumo Deadlift High-pull
Pick a weight where you would be able to move for the entire minute.
🤰/💪 start reps from above the knees.
Equipment: barbell, kettlebell, backpack —> if performing with one weight, perform as single-arm, alternating.
Weighted Swings
Pick a weight where you would be able to move for the entire minute.
Options: perform to eye level —> perform to chest level.
🤰 perform as Single-arm Swing if belly is in the way, switching sides as needed.
Equipment: dumbbell, kettlebell, back pack, or jug of water.
Push-ups
Perform an option where you would be able to move for the entire minute.
Options: —> perform on knees —> perform Elevated Push-ups —> slow it down to perform for quality vs. reps.
🤰 perform Elevated Push-ups.
Have a question? Chat with your coach.
✅ Weighted objects for Renegade Rows.
✅ Weighted object for Swings and Sumo Deadlift High-pulls.
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
17
-
minutes working out
We have a lot of fun movements mixed in with a not-so-fun movement. Your goal is to get max reps of each movement in one minute, but each minute starts with 4 burpees (RUDE!). Additionally, your rest times decrease after each cycle eventually having no rest in the last cycle (DOUBLE RUDE!).
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.
Everyone's Favorite
Pulling + Core Movements
🍑 Posterior
Pushing Movements
It's All in the Hips
