Help keep your group healthy and happy!
6
-
minutes warming up
15
-
18
minutes working out
Lots of heavy and challenging single-sided movement today! The goal is to go as heavy as possible while controlling your balance and core. Go from one movement continuously to the next in the sequence, short rest between sides, then resting as needed after each round.
Finish off with a quick sprint to get the weekend started!
4 Sets As Heavy As Possible
6 Single-leg Cross-over Deadlift, Right
8 Cross-over Deadlift, Right
Repeat on Left
10 Alternating V-ups, total
Then, As Many Rounds as Possible in 3-min:
3 Cross-over Deadlifts, each side
6 Sit-ups
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
Start off with a medium weight then add each set.
Options: only go to the knee level instead of the ground --> perform with a slower lowering each time if you do not have heavier weights.
💪/🤰 option to perform Stagger-stance Deadlifts for Single-legs & Sumo-stance for the Cross-over Deadlifts.
Equipment: single weight like dumbbell, kettlebell, water bottle.
Alternating V-ups
Should be a challenging, but unbroken (aka all in a row) each set.
Options: perform 6-8 reps.
💪/🤰 perform Standing Single-leg Lifts.
Sit-ups
Should be easy enough to do all 6-reps in a row each time.
Options: adjust to 3-4 reps.
🤰 perform 10-sec. Quadruped Pose.
Have a question? Chat with your coach.
✅ Weight for both Deadlifts.
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
15
-
18
minutes working out
Lots of heavy and challenging single-sided movement today! The goal is to go as heavy as possible while controlling your balance and core. Go from one movement continuously to the next in the sequence, short rest between sides, then resting as needed after each round.
Finish off with a quick sprint to get the weekend started!
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.
Moons Over my Hammies
🍑 Posterior Movements
Core Movements
