Help keep your group healthy and happy!
5
-
6
minutes warming up
10
-
12
minutes working out
The shoulder NASTINESS starts off with some Single-arm, strict work, THEN makes to you fast and intense with some leg use! Don't be fooled by how intense the Mountain Climbers will get as the volume sneaks up on you! This workout will be a GRIND!
10 Split-stance Press, each side
20 Push Jerks
30 Rotational Mountain Climbers, total
Rest 1-min.
8 Split-stance Press, each side
16 Push Jerks
24 Rotational Mountain Climbers, total
Rest 1-min.
6 Split-stance Press, each side
12 Push Jerks
18 Rotational Mountain Climbers, total
Rest 1-min.
4 Split-stance Press, each side
8 Push Jerks
12 Rotational Mountain Climbers, total
Rest 1-min.
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.
Split-stance Press
Choose one weight that's something light and unbroken, but still burns.
Options: adjust to rep scheme to 8-6-4-2.
Equipment: single weight like a dumbbell, kettlebell, water bottle.
Push Jerks
Have one weight in each hand where you can do 8-10 reps at a time.
Options: adjust rep scheme to 16-12-8-4.
💪/🤰 option to perform Push Presses.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Rotational Mountain Climbers
These are gonna burn! Move through them quickly!
Options: adjust to rep scheme 24-18-12-6.
💪/🤰 perform to an elevated surface."
Have a question? Chat with your coach.
✅ One small weight for Split-stance Press.
✅ One weight in each hand for Jerks.
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
10
-
12
minutes working out
The shoulder NASTINESS starts off with some Single-arm, strict work, THEN makes to you fast and intense with some leg use! Don't be fooled by how intense the Mountain Climbers will get as the volume sneaks up on you! This workout will be a GRIND!
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.
Pressing Movements
Press Family
Mountain Climber Family
