Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
20
minutes working out
This workout is all about pace and not going out too aggressively. Bend the knees on the Snatches to avoid smoking your low back. Lungs, back, shoulders, and your face is gonna burn!
*Repeat workout Jan 27, 2021.
For Time:
10-20-30-40-50
Alternating Single-arm Snatches
15 Burpees Box Jump-overs in between each set
*20-min. time cap.
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-arm Snatches
Pick a medium-ish weight where you can at least do the first few rounds unbroken.
Options: perform rep scheme 5-10-15-20-25 --> perform Single-arm Hang Snatches.
💪/🤰: perform 10-20-30-40 & omit the round of 50.
Burpee Box Jump-overs
These are going to be challenge because...burpees. But try and pick something that is manageable at a consistent pace with minimal to no rest.
Options: lower height of box --> perform a Step-over --> perform Kick-back instead of Burpee --> reduce to 10 reps between each round.
🎉Gymparty Exclusive: perform 1 Burpee + 1 Tuck Jump for each rep.
🤰perform 10 Elevated Kick-back Step-overs.
Equipment: box stool or chair, single weight like DB/KB/backpack.
No Box Option: set 2 dumbbells or markers apart and jump over/across.
Have a question? Chat with your coach.
✅ Something to jump on or over.
✅ Weight for snatches.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
15
-
20
minutes working out
This workout is all about pace and not going out too aggressively. Bend the knees on the Snatches to avoid smoking your low back. Lungs, back, shoulders, and your face is gonna burn!
*Repeat workout Jan 27, 2021.
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
