Help keep your group healthy and happy!
8
-
minutes warming up
15
-
18
minutes working out
We're mxing in single-sided and double sided movement in both Deadlifts and Squats today! Lots of legs and low back. The goal for each 6-min. is to keep moving consistently then to finish out HARD and fast with the last 3 rounds!
As Many Rounds as Possible in 6-min.
8 Deadlifts
10 Single-arm Front Squats, 5/5 per side
Rest 1-min.
As Many Rounds as Possible in 6-min.
10 Cross-over Deadlifts, 5/5 per side
8 Front Squats
Rest 1-min.
3 Rounds As Fast As Possible
10 Jumping Air Squats
10 Lateral 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.
Deadlifts
Pick a light weight where you can do each set without stopping!
Options: only go to knee height instead of floor.
🤰 option to go wide stance.
Front Squats
Pick a light weight where you can do each set without stopping!
Options: sit down to a chair/stool if unable to reach full depth.
💪/🤰 option to perform Goblet Squats for Front Squats.
Jumping Air Squats
Make these easy so you can do them fast!
Options: perform 6 sets of 5 reps --> perform an Air Squat + Jumping Jack.
💪/🤰 perform 6 Air Squats.
Lateral Jumps
Should be able to jump without stopping the whole time.
Options: jump laterally over your weight --> perform 6 sets of 5 reps --> jump laterally on the ground (no stepping!)
🤰option to perform Lateral Step-overs.
Equipment
- Front Squats/Deadlifts: barbell, DBs, KBs, backpack
- Cross-overs & Single-arm: single weight like one DB, KB, bottle for Cross-overs.
Have a question? Chat with your coach.
✅ Weight for all the Deadlifts and Front Squats.
8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 - 12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest
Then,
1-min. Low Lunge + Elbows to Ground, each side
8
-
minutes warming up
15
-
18
minutes working out
We're mxing in single-sided and double sided movement in both Deadlifts and Squats today! Lots of legs and low back. The goal for each 6-min. is to keep moving consistently then to finish out HARD and fast with the last 3 rounds!
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.
Hammies
Squat Family
🍑 Posterior Movements
Squat Family
Jumping Movements
