Help keep your group healthy and happy!
5
-
7
minutes warming up
10
-
12
minutes working out
Fair warning, this workout might look "easy" but don't underestimate the power of 55 Thrusters! This should be fast and dirty. Your lungs should feel like they're on fire. Your legs should feel wobbly. And you should finish on the floor crying for your mom. If at least two of these things didn't happen, you did the workout wrong.
Do this workout live with an attentive and entertaining coach!
10-9-8-7-6-5-4-3-2-1
Thrusters
1-2-3-4-5-6-7-8-9-10
Box Jumps
Performed as follows...
3...2...1...Go!
10 Thruster
1 Box Jump
9 Thrusters
2 Box Jumps
8 Thrusters
3 Box Jumps
7 Thrusters
4 Box Jumps
Etc...continue to decrease the Thrusters and increase the Box Jumps ending with 1 Thruster + 10 Box Jumps.
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.
Thrusters
Find a weight where you can do 10 Thruster unbroken, while still feeling some resistance.
💪 perform Air Squats.
Equipment: barbell, dumbbells, kettlebells, or backpack.
Box Jumps
Find a height that is doable, but scares you just a little.
🤰 perform Toe Taps, reps each side.
Equipment: box, chair, stool —> No box option: jump overs
💪/🤰 Additional Options
Optional rep scheme: 2-4-6-8-10 and 10-8-6-4-2, respectively.
Have a question? Chat with your coach.
✅ Weight for Thrusters.
✅ Something to jump on or over.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
10
-
12
minutes working out
Fair warning, this workout might look "easy" but don't underestimate the power of 55 Thrusters! This should be fast and dirty. Your lungs should feel like they're on fire. Your legs should feel wobbly. And you should finish on the floor crying for your mom. If at least two of these things didn't happen, you did the workout wrong.
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.
