Help keep your group healthy and happy!
10
-
minutes warming up
16
-
minutes working out
These sprints are meant to be short bursts that should make you feel like you want to quit. But you won't, cause you're awesome like that. Luckily, there is a 1-min rest between rounds, but if you need more than feel free to take it.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 16-min.
100-m Sprint
Rest 1-min.
Inside/Class Workout
As Many Rounds as Possible in 16-min.
50 Tuck Jumps
50 Low Box Jumps
Rest 1-min.
50 Rotational Planks, total
Rest 1-min.
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.
Sprints
Options: adjust difficulty from sprint (9-10 out of 10) to a hard effort (7-8 out of 10) —> increase rest to 90-sec.
💪/🤰 perform 100-m FAST power walk, resting as needed between sets (full recovery).
Tuck Jumps
Options: jump bringing knees to chest —> jump bringing knees to level of hips —> adjust to 30-reps.
🤰 perform Standing Single-leg Lifts.
Low Box Jumps
Options: adjust height of surface —> adjust to 30-reps.
Equipment: box, stool, chair, etc. —> no box option: 100 Quick Jumps.
💪/🤰perform 100 Low Step-ups.
Rotational Planks
Options: foot that comes across/underneath you does not touch the ground —> foot that comes across/underneath touches the ground —> bring a bent knee across your body —> adjust to 30-reps.
💪/🤰 perform with hands elevated on a higher surface.
Have a question? Chat with your coach.
📍 Map your 100m distance.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
16
-
minutes working out
These sprints are meant to be short bursts that should make you feel like you want to quit. But you won't, cause you're awesome like that. Luckily, there is a 1-min rest between rounds, but if you need more than feel free to take it.
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.
