Help keep your group healthy and happy!
6
-
8
minutes warming up
14
-
minutes working out
Holy moly, is it really November? Two parts in today's workout, the first part is an 11-minute AMRAP where your goal will be to perform the movements as unbroken as possible. The second part's goal is to get in all the reps for each movement in one minute - needless to say you should definitely move fast!!
As Many Rounds as Possible in 11-min.
11 Deadlifts
11 Bent Over Rows
11 Box Jump Overs
Right into,
1-min. max reps of each movement:
Deadlifts
Bent Over Rows
Box Jump Overs
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.
Deadlift
💪 only go down as far as you can with a flat back - around the knee.
🤰 perform Suitcase Deadlifts (total) or Sumo Deadlifts, if positioning is uncomfortable.
Equipment: barbell, dumbbells, kettlebells, backpack.
Bent Over Rows
💪/🤰 perform Single-arm Supported Rows, total.
Equipment: barbell, dumbbells, kettlebells, backpack.
Box Jump Overs
Options: jump completely over the box (clearing it), or jump on and over the box.
💪 perform Facing Jump-overs.
🤰 perform Step-overs, low surface.
Equipment: box, stool, chair, stack of books.
All Movements
Weights Too Light? Perform 13-reps of each movement.
Weights Too Heavy? perform 7-reps of each movement.
💪/🤰 add a 60-sec. rest after AMRAP and 30-sec. rest in between each minute of max reps.
Have a question? Chat with your coach.
✅ Weight for Deadlifts.
✅ Weight for Bent Over Rows.
✅ Something to jump on.
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
14
-
minutes working out
Holy moly, is it really November? Two parts in today's workout, the first part is an 11-minute AMRAP where your goal will be to perform the movements as unbroken as possible. The second part's goal is to get in all the reps for each movement in one minute - needless to say you should definitely 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.
