Help keep your group healthy and happy!
6
-
minutes warming up
24
-
minutes working out
Your goal today is to run those 200m as fast as you can, keeping the same pace consistent throughout 8 rounds. In the remaining time of the 3-minute window you'll alternate max reps of Weighted Swings and Lateral Lunges.
Rounds 1, 3, 5, 7 Swings. Rounds 2, 4, 6, 8 Lunges.
Do this workout live with an attentive and entertaining coach!
8 Rounds
In a 3-min. Window:
200-m Run
In the remaining time, AMRAP:
Odd Rounds - Weighted Swings
Even Rounds - Lateral Lunges
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.
Run
Options: 250-m Row, 1-min. Bike, 150-m Walk/Jog.
Inside Option: perform 50 Lateral Quick Step-overs + 50 Quick Jumps.
🤰 perform 90-sec. Walk/Jog or Inside Version with 30-reps of each at a slower pace.
Weighted Swings
Options: perform overhead, then eye level, then chest level.
🤰 perform Single-arm Swings only until the 2:30 mark.
Equipment: single weight like a kettlebell, dumbbell, backpack.
Have a question? Chat with your coach.
📍200m route mapped out.
✅ Weight for Swings.
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
24
-
minutes working out
Your goal today is to run those 200m as fast as you can, keeping the same pace consistent throughout 8 rounds. In the remaining time of the 3-minute window you'll alternate max reps of Weighted Swings and Lateral Lunges.
Rounds 1, 3, 5, 7 Swings. Rounds 2, 4, 6, 8 Lunges.
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.
It's All in the Hips
🍑 Posterior Movements
