Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
15
minutes working out
Today's workout gets harder as you go and your goal is to complete all the work in 3 minutes, which means you have to move fast. The other thing is the rest times will decrease as the rounds increase, so again...you have to move fast. Did we mention you have to move fast?
3-min. on the clock:
2 Rounds
3 Devil's Presses
6 Shoot-throughs
Rest the remaining time
- Continue and increase by 1 round each time until you no longer make it within the 3-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.
Devil’s Press
Pick a weight that feels light enough to do 3 unbroken fast every round.
Options: perform a Kick-back instead of full Burpee —> perform with one weight in one hand, switching sides as needed.
🤰 perform Elevated Burpees + Ground-to-overhead.
Equipment: dumbbells, kettlebells, backpack, bottles.
Shoot-throughs
Pick an option you can do fast but with control.
Options: raise/lower hands —> place feet on ground at the front but not the back of the movement —> place feet on the ground at both front and back.
💪/🤰 perform Tuck Hold, option to have knees parallel with ground or feet barely off ground.
Equipment: chairs, stools, or couches to place your body between.
Have a question? Chat with your coach.
✅ Weight for Devil's Presses.
✅ Two chairs to elevate your body.
10-20-30-sec. of each:
Swings
Mountain Climbers
Single-leg Jumps*
Rest
*Switch sides as needed.
Then, 1-min. each of:
Standing Fold
Child's Pose
Mamas
10-20-30-sec. of each:
Swings
Elevated Mountain Climbers
Walk on Toes
Rest
Then, 1-min. each of:
Sumo Stance Standing Fold
Child's Pose
5
-
7
minutes warming up
12
-
15
minutes working out
Today's workout gets harder as you go and your goal is to complete all the work in 3 minutes, which means you have to move fast. The other thing is the rest times will decrease as the rounds increase, so again...you have to move fast. Did we mention you have to move fast?
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.
Burpee Family
