Help keep your group healthy and happy!
6
-
8
minutes warming up
19
-
minutes working out
Today we're working on different feats of strength. We wanna go HEAVY and HARD on all movements in the EMOM. Then, we have an afterburner that is meant to work some explosive ground to overhead - 10-sec. is as FAST AS HUMANLY POSSIBLE!
3-min. on the Clock
12 Rear-foot Elevated Deadlifts, total
10 Hang Snatches, total
20-30 sec. Handstand Hold
Rest the remaining time
5 Rounds
Afterburner INVERSE Tabata
8 Rounds 10-sec. ON, 20-sec. OFF
Clean & Jerk/Press
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.
Rear-foot Elevated Deadlifts
Use a heavy weight. This should feel challenging for 6 on each side.
Options: only go down to knee instead of the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), jugs of water, backpack.
Hang Snatches
Use a medium weight that you can move with control, yet is challenging.
💪/🤰 perform Single-arm Snatches.
Equipment: barbell, DB, KB, bottle.
Handstand Hold
Pick an option that will challenge you for 20-30 seconds.
Options: perform as a Handstand kick-up → perform as a Wall Walk then hold → perform with feet on a box/chair → then knees on box/chair.
💪/🤰 perform Overhead Hold with weight.
Clean & Jerk
Pick something light you can move as fast as humanly possible with!
Equipment: barbell, DB, KB, backpack (ground to overhead), bottle.
Have a question? Chat with your coach.
✅ Weight (heavy) for Deadlifts.
✅ Weight (heavy) for Snatches.
✅ Weight (light/medium) for Afterburner.
✅ Wall space or something to elevate your legs on.
3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
Then,
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!
6
-
8
minutes warming up
19
-
minutes working out
Today we're working on different feats of strength. We wanna go HEAVY and HARD on all movements in the EMOM. Then, we have an afterburner that is meant to work some explosive ground to overhead - 10-sec. is as FAST AS HUMANLY POSSIBLE!
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.
Hammies
Shoulder Stability
Two for one movement
