Help keep your group healthy and happy!
4
-
6
minutes warming up
22
-
minutes working out
Mixing up our usual endurance day by adding some fun movements. After yesterday's overhead movements, this workout will feel pretty good! Your goal is to move the entire 22 minutes. The key to that will be focusing on your pacing. Start conservatively then, gradually increase your speed towards the end. That last 5 minutes should be FAST!
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 22-min.
9 Sumo Deadlifts
15 Handstand Push-ups on Box
21 Straight-leg Sit-ups
Run 400-m
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.
Sumo Deadlift
Options: adjust load.
💪/🤰 only go as low as feels comfortable (knee level) instead of the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Handstand Push-ups on a Box
Options: perform on toes → perform on knees → adjust height of box/surface.
💪 perform Pike HSPU.
🤰 perform 10-15 Seated Press.
🔥 HSPU against a wall.
Equipment: surface to elevate legs/knees, like a chair, stool, couch, etc.
Straight-leg Sit-ups
Options: reduce to 15 reps.
💪 perform Anchored Sit-ups.
🤰 perform 15 Lying Leg Lifts or 21 Standing Single-leg Lift, total reps.
Run
Options: adjust distance to 200-m, or something that takes roughly 2-min.
🤰 perform 200-m walk/jog or Inside Version.
Inside Version: perform 2-min. of Single-unders
Additional 💪/🤰 Options
Rest: add in 1-min. rest between rounds.
Cap: perform no more than 4 Rounds.
Have a question? Chat with your coach.
✅ Object for Sumo Deadlifts.
✅ Something to elevate your legs for Handstand Push-ups.
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
22
-
minutes working out
Mixing up our usual endurance day by adding some fun movements. After yesterday's overhead movements, this workout will feel pretty good! Your goal is to move the entire 22 minutes. The key to that will be focusing on your pacing. Start conservatively then, gradually increase your speed towards the end. That last 5 minutes should be 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.
