Help keep your group healthy and happy!
6
-
8
minutes warming up
18
-
20
minutes working out
Getting our legs strong today followed by a little afterburner. There are two parts today. The first part focuses on the hamstrings with a balance component. The second part is meant to be quick and dirty.
Do this workout live with an attentive and entertaining coach!
Every Minute On the Minute for 12-min.
Min. 1: 8 Single-leg Crossover Deadlifts (R)
Min. 2: 8 Single-leg Crossover Deadlifts (L)
Min. 3: Max Weighted Swings
Min. 4 : Rest
Afterburner
For Time:
50 Wood Choppers, total
Rest 1-min.
30 Snatches, total
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.
Single-leg Crossover Deadlifts
Pick a weight that feels challenging but something you can do unbroken.
Options: sub Single-leg Deadlifts → Bird Peckers
Equipment: dumbbells(s), kettbell(s), backpack.
🤰 perform Single-leg Deadlifts if belly is in the way.
Weighted Swings
Pick a weight that you can move the entire minute.
Options: sub Sumo Deadlifts
💪 Stop and rest at 30-secs
🤰 option to perform Single-arm Swings if belly is in the way - switch arms every 10-reps.
🔥 Double-arm Swings
Wood Choppers
Pick a medium-heavy weight. Something you can move fast, but it won't be easy.
Options: reduce to 30 total reps.
🤰 perform 30 Single-arm Cross-overs, total.
Equipment: single weight like dumbbell, kettlebell, or backpack.
Snatches
Pick a medium-heavy weight. Something you can move fast, but it won't be easy.
Options: perform Hang Snatches
🤰 perform Hang Snatches, total.
Equipment: single weight like dumbbell, kettlebell, or backpack.
Have a question? Chat with your coach.
✅ Weight for all the things!
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
18
-
20
minutes working out
Getting our legs strong today followed by a little afterburner. There are two parts today. The first part focuses on the hamstrings with a balance component. The second part is meant to be quick and dirty.
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.
Moons Over my Hammies
It's All in the Hips
Core Movements
It's All in the Hips
