Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
minutes working out
Push through the burn of the Wall Climbs, then pace the second two movements to catch your breath. Your back side will start to burn, so make sure to set your back on the second two movements. Go with a light-medium weight on Snatches and relatively easy difficulty on the Jump-overs.
15-min. As Many Rounds as Possible
3 Wall Walks
12 Single-arm Snatches, total
15 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.
Wall Climbs
Choose something that challenges you!
Options: perform 1 or 2 reps → climb up only half way up the wall.
💪 perform 3 Around-the-worlds, switching direction each rep or set.
🤰 perform 3 Around-the-worlds or 30-sec. Overhead Carry.
Equipment: wall or elevated surface to raise feet onto, weight if performing a Carry.
Single-arm Snatches
Pick a weight that is light to medium.
Options: perform Single-arm Hang Snatches.
Equipment: one small weight like a dumbbell, kettlebell, bottle of water.
Box Jump-overs
Choose an easier to medium difficulty that allows you to stay moving.
💪/🤰 perform Step-up and Overs.
Equipment: box, bench, or any elevated surface → no equipment: perform over an imaginary object.
Have a question? Chat with your coach.
✅ Wall space for Wall Climbs.
✅ Weight for Single-arm Snatches.
✅ Something to jump/step onto and over.
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
15
-
minutes working out
Push through the burn of the Wall Climbs, then pace the second two movements to catch your breath. Your back side will start to burn, so make sure to set your back on the second two movements. Go with a light-medium weight on Snatches and relatively easy difficulty on the Jump-overs.
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.
It's All in the Hips
Jumping Movements
