Help keep your group healthy and happy!
6
-
8
minutes warming up
18
-
minutes working out
It's Friday, so we're getting strong! Go as heavy as you can with what you have. There's plenty of time so make sure to move intently and take breaks when you need to.
As Far As Possible in 18-min, for Quality:
2-4-6-8-10-etc..
Turkish Get-ups, total
*In between each set perform 6 Sumo Deadlifts
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.
Turkish Get-ups
Pick an option that feels challenging.
Options: use a shoe or something with minimal weight to practice the movement.
🤰 perform Overhead Lunges, total.
Equipment: single weight like dumbbell, kettlebell, can, jug of water, shoe.
Sumo Deadlifts
Pick an option that feels heavy and challenging.
Load Too Light? Perform 8-12 reps after each round OR perform each rep with a SLOW lower, few second pause @ the bottom, then fast stand up.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Have a question? Chat with your coach.
✅ Weight option for Turkish Get-ups.
✅ Weight option for Sumo Deadlifts.
⏱ Clock set to 18 min timer.
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
18
-
minutes working out
It's Friday, so we're getting strong! Go as heavy as you can with what you have. There's plenty of time so make sure to move intently and take breaks when you need to.
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.
All-in-one Movements
Hammies
