Help keep your group healthy and happy!
6
-
minutes warming up
12
-
15
minutes working out
After yesterday's Murph we have a good workout that has nothing to do with squatting, pushing, or pulling! Your goal is to keep the movements as unbroken as possible, rest and recover for a minute, rinse and repeat.
Do this workout live with an attentive and entertaining coach!
20 Split Cleans, total
40 Russian Twists, total
Rest 1-min.
5 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.
Split Cleans
Pick something light enough you can move through fast.
🤰 perform 20 Staggered-stance Deadlifts, 10 reps per side.
Equipment: barbell, dumbell(s), kettlebell(s), backpack.
Russian Twists
Pick something light enough you can move through fast!
Options: perform with arms only and feet off the ground → perform with weight in arms feet on the ground.
🤰 perform 30 Weighted Torso Twists (light weight, something you can do in 1-2 sets).
Have a question? Chat with your coach.
✅ Weight for Split Cleans.
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
12
-
15
minutes working out
After yesterday's Murph we have a good workout that has nothing to do with squatting, pushing, or pulling! Your goal is to keep the movements as unbroken as possible, rest and recover for a minute, rinse and repeat.
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.
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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.
It's All in the Hips
Core Movements
