Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
minutes working out
The goal today is to move the entire 20 minutes at a consistent, semi-uncomfortable pace. Try your best to hold the entire minute of plank every time. We're continuing to work on our Push-ups this month, mixing it up with staggered hand position today. I mean, we're all a little crooked sometimes, eh?
As Many Rounds as Possible in 20-min.
1-min. Plank Hold
12 Staggered-hand Push-ups, total
24 Renegade Rows, total
*mix up your planks by elevating your legs or arms or both!
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.
Plank Hold
Pick an option where you feel challenged, but still able to hold for majority of the minute.
Options: hands or elbows → toes or knees → reduce duration to 30-40. seconds.
💪/🤰 perform 30-60 sec. Elevated Plank Hold.
Staggered Push-ups
These reps don't have to be unbroken. Focus on quality reps.
Options: reduce reps to 8-10 → perform on the knees.
💪/🤰 perform 8-10 Elevated Push-ups.
🔥 switch stance every rep by jumping the hands to each position (kinda like a plyometric or clapping Push-up, but switch arms in the air).
Renegade Rows
Moderate weight that's challenging, yet can do all reps unbroken.
Options: adjust load → perform on knees → reduce to 6-8 reps per side.
🤰 perform 10-12 Quadruped Rows, total.
🤰 Additional Options
Rest: add 30-60 sec. rest after each round.
Have a question? Chat with your coach.
✅ Weights for Renegade Rows
2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs
Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises
5
-
7
minutes warming up
20
-
minutes working out
The goal today is to move the entire 20 minutes at a consistent, semi-uncomfortable pace. Try your best to hold the entire minute of plank every time. We're continuing to work on our Push-ups this month, mixing it up with staggered hand position today. I mean, we're all a little crooked sometimes, eh?
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.
