Help keep your group healthy and happy!
4
-
6
minutes warming up
12
-
15
minutes working out
Today, we're working on jump rope skill by performing mandatory unbroken sets. For example, if you're on 10 and you stop or hit your feet at 8, you'll have to repeat the 10 set again. Continue that fashion with all the given sets. Challenge yourself by choosing an option that will be difficult. The Renegade Rows will be a nice break between sets.
10-20-30-40-50-40-30-20-10
Unbroken Single/Double-unders
In between each set:
6 Renegade Rows, each side
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.
Jump Rope
Options: perform unbroken —> perform allowing breaks —> omit the round of 50.
🤰 perform Toe Taps, total.
No Rope: perform T-Jumps.
Renegade Rows
💪 perform on knees.
🤰perform Single-arm Supported Rows, each side.
Equipment: single weights like dumbbell(s), kettlebell(s), water bottle(s).
Weight Too Light: perform 8-10 reps per side.
Have a question? Chat with your coach.
✅ Jump rope
✅ Weights for Renegade Rows.
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
12
-
15
minutes working out
Today, we're working on jump rope skill by performing mandatory unbroken sets. For example, if you're on 10 and you stop or hit your feet at 8, you'll have to repeat the 10 set again. Continue that fashion with all the given sets. Challenge yourself by choosing an option that will be difficult. The Renegade Rows will be a nice break between sets.
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.
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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.
