Help keep your group healthy and happy!
5
-
7
minutes warming up
20
-
25
minutes working out
This workout is meant to feel uncomfortable, so if you feel like it's hard, you're doing it right! So many options for today's workout. No matter which one you choose, go hard! You got this!
Do this workout live with an attentive and entertaining coach!
Outside Version
Buy-in:
400-m Run with an object OR 800-m Run
10-15-20
Hang Clusters
Burpees
400-m Run with an object OR 800-m Run
Inside Version 1
5-10-15-20-15-10-5
Hang Clusters
Burpees
Inside Version 2
Buy-in: 2-min. Jog in place with weight*
10-15-20
Hang Clusters
Burpees
Buy-out: 2-min. Jog in place with weight*
*30-sec. at each position: Bear Hug, Back-rack, Single-arm Shouldered (each side).
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.
Runs/Carries
Challenge yourself today and make it hurt!
Options: decrease distance or duration in half → perform 750-m Row or 1.5-mile bike.
💪/🤰 perform 200-m Farmer’s Carry or Inside Version 2.
Hang Clusters
Pick a medium weight that makes the legs and lungs burn.
Options: adjust to 8-12-16 reps.
💪/🤰 perform Thrusters.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Burpees
Choose a difficulty that challenges you.
Options: perform half Burpees, half Kick-backs → perform entirely as Kick-backs.
💪 perform 8-12-16 reps.
🤰 perform Elevated Burpees.
🔥 perform Weighted Burpees.
💪/🤰 Additional Options
Rest 1-min. after completion of the Buy-in and before the Buy-out.
Have a question? Chat with your coach.
📍 Map your running distances.
✅ Weight for Hang Clusters.
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
20
-
25
minutes working out
This workout is meant to feel uncomfortable, so if you feel like it's hard, you're doing it right! So many options for today's workout. No matter which one you choose, go hard! You got this!
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.
Carries and Holds
Carries and Holds
Carries and Holds
Pretty Much Every Muscle
Everyone's Favorite
