Help keep your group healthy and happy!
4
-
6
minutes warming up
10
-
minutes working out
Today's workout is meant to be done fast and as unbroken as you can. As they say in the kitchen, let it burn! Wait, that doesn't make sense. Oh well, let it burn, ya'll!
Do this workout live with an attentive and entertaining coach!
18-15-12-9-6-3
Staggered Hand Push-ups
Sumo Deadlift High-pull
*If performing with a dumbell, perform Single-arm SDHP, total reps
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.
Staggered Push-ups
These reps don't have to be unbroken. Focus on quality reps.
Options: reduce reps to 8-10 → perform on the knees.
💪/🤰 perform 8-10 Elevated Push-ups.
🔥 switch stance every rep by jumping the hands to each position (kinda like a plyometric or clapping Push-up, but switch arms in the air).
Sumo Deadlift High-pull
Use a weight that feels medium-heavy that will most likely challenge you from the get go, but will feel more manageable as the reps decrease.
Options: perform only to the knees instead of the ground → if performing with a dumbbell, perform Single-arm Sumo Deadlift High-pull, total reps.
Equipment: barbell, dumbbells, kettlebells, backpack.
💪/🤰 perform as Single-arm, total reps.
💪/🤰 Additional Options
Reps: omit the round of 18.
Rest: add in 15-30 sec. rest after each round."
Have a question? Chat with your coach.
✅ Weight for SDHP
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
10
-
minutes working out
Today's workout is meant to be done fast and as unbroken as you can. As they say in the kitchen, let it burn! Wait, that doesn't make sense. Oh well, let it burn, ya'll!
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.
🍑 Posterior
🍑 Posterior
Pushing Movements
