Help keep your group healthy and happy!
5
-
6
minutes warming up
16
-
minutes working out
Starting the week with a deconstructed Thruster into a full Thruster. The goal is to take your time for the first two movements, focusing on control. Then, the third minute, let it rip since you have a minute off afterwards!
Every Minute on the Minute for 16-min.
Min. 1: 10 Front Squats
Min. 2: 10 Push Presses
Min. 3: Max rep Thrusters
Min. 4: Rest
4 Rounds
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.
Front Squats
Options: increase to 12-15 reps if weights are too light.
💪/🤰 perform 10 Goblet Squats or 15 Air Squats.
Push Presses
Options: increase to 12-15 reps if weights are too light → perform 8-10 reps per arm if using one small weight.
Thrusters
Options: perform max reps until the 45-sec. mark or stop at 20 repetitions.
💪/🤰 perform 30-sec. Single-arm Thrusters, each side.
Equipment
Choose a weight that will allow you to perform all reps of each movement in a row, but it will be hard!
Barbell, dumbbell(s), kettlebell(s), sack of laundry, jugs of water.
Have a question? Chat with your coach.
✅ Weight for the all the movements.
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. High Knees
Then,
30-sec. Standing Quad + Overhead Stretch, each side
30-sec. Standing Side Reach, each side
🤰
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. Standing Knees-to-chest or Marching High Knees
5
-
6
minutes warming up
16
-
minutes working out
Starting the week with a deconstructed Thruster into a full Thruster. The goal is to take your time for the first two movements, focusing on control. Then, the third minute, let it rip since you have a minute off afterwards!
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.
